CrossFit Belleville – WOD

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WarmUp

6 Minutes For Quality

20 Single Unders

20 Second Side Plank (Each Side)

20 Shoulder Taps (10 Each Side)

20 Light Dumbbell Strict Press (10 Each Side)

Mobility

Pigeon Pose + Lat Reach: 2 Minutes Each Side

Calf Stretch on Post: 30 Seconds Each Side

Gymnastics

How To:

Handstand Push up:

Progressions

*15 min

Metcon

6 Feet Apart (2 Rounds for reps)

AMRAP 6:

30 Double Unders

10 Single Dumbbell Clean and Jerks (50/35)

Rest 2 Minutes

AMRAP 6:

30 Double Unders

10 Single Dumbbell Clean and Jerks (70/50)

* Alternate arms every rep, for a total of 5 each side on the C&J