CrossFit Belleville – WOD
Warm up/Mobility
2 Rounds
* 30 Seconds of Box Step Ups
* 30 Seconds of Slow and Controlled Air Squats
* 20 Seconds of a Hollow Hold
* 20 Seconds of a Superman Hold
2 min Row
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Accessory Work
* 3 Sets of
10 Dumbbell Floor Press
15 Barbell Bent Over Row
20 Barbell Good Mornings
*15 minutes
Metcon
Quadratic Formula (Time)
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24/20)
12 Toes to Bar
9 Dumbbell Front Squats (50s/35s)
*17 minutes
Quaranteam
Metcon (Time)
Equipment Free
**4 Rounds For Time:**
18 Ten meter Shuttle Runs
15 Burpees over an Object
12 Toe Raises (Holding weight/post)
15 Air Squats
*17 minutes*