CrossFit Belleville – WOD
Warm up/Mobility
30 sec Samson Stretch
6 cal Row or 5 Burpees
30 sec Downward Dog to Push-Up
6 cal Row or 5 Burpees
30 sec Static Air Squat Hold (at the bottom)
6 cal Row or 5 Burpees
30 sec PVC Press
6 cal Row or 5 Burpees
30 sec PVC Romanian Deadlift (RDL)
6 cal Row or 5 Burpees
Squat Therapy (in space/hold bottom of squat for 10 sec – 10 Reps
10 Box Step-Up and Over
6 Box Jumps
6 Box Jump Overs
Metcon
Rugrats Gone Wild (3 Rounds for time)
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats (50/35#)
15/12 Cal Row or 12 Burpees
L3: DB 35/25
L2: DB 20/10, Goblet Squats
L1: Box Step ups, Air Squats, 8 Burpees
Equipment Free
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
12 Burpees
15 Squats*
200m Run
****For the Squats, hold a household item like a bear-hug or in the front rack position (optional)****
After Party
Accumulate 2:00 of:
Seated L-Sit
**Everytime there is a break, perform 10 Sit-Ups
– :30 Pigeon on the box (each side)
– :30 Shoulder stretch on the box (1:00)
– :30 Static Calf Stretch (each side)
– :30 Peeling Cobra’s