CrossFit Belleville – WOD
WarmUp
**5:00 AMRAP**
8 Jumping Jacks
6 Active Spiderman
5 Inch-Worm to Push-Up
4 Cal Bike
3 Air Squat
*Up the intensity level for each new round*
Accessory Work
With Barbell and some weight Accumulate Time in the Bottom of a Squat
1:30 Back Squat
1:00 Front Squat
:45 Overhead Squat
Metcon
Everything in Moderation (Time)
200m Run
7 Deadlifts (225/155)
7/5 Calorie Assault Bike
*Score = The total amount of rounds and rep accumulated at 20:00
*The Run – 1 meter = 1 Rep
Cool Down
1:00 Straddle Strech
1:00 Child’s Pose