CrossFit Belleville – WOD
Warm up/Mobility
1 Minute Bike
30 Seconds Boot Strappers
30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat)
45 Second Bike (Faster)
30 Seconds Active Spiderman
30 Seconds Single Leg Glute Bridges (Each Side)
30 Second Bike (Fast)
**Mobility**
Wrist Stretch: 30 Seconds Each Side
Barbell Assisted Straddle Stretch: 1 Minute
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Metcon
Sing Louder (Time)
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)
*Bike Subs : 40/32 Calorie Row or
600 Meter Run
* Work in 2 Minutes On + 1 Minute Off
* Pick Up Where You Left Off in the Chipper
* Score is Completion Time, Including Rest Time
*30 Min/10 Round Cap
Quaranteam
Equipment Free
60 Line Hops
60 Pushups
60 Line Hops
60 Jumping Lunges
60 Line Hops
60 Air Squats
DB Option
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans
Cool Down
Table Top Stretch: 1 Minute
Wall Twist: 1 Minute Each Side
Active Twisted Cross: 1 Minute