CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

45 Seconds

Running in Place Single Unders

Arm Circles

Spidermans Push-backs

30 Seconds

Running in Place Single Unders

Arms Hugs

Push-up to Down Dog

15 Seconds

Running in Place Single Unders

Arms Up and Down

Push-ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Press (Heavy Set of 3)

*Reps come from the rack

*20min

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

L3: 50 Double Unders

L2: 1min attempts, 95/65

L1: 400m run, 1 min attempts, 75/55

*24min Cap

Extra Credit

4 x 8 Strict toes to Bar or Candlesticks