CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Single Unders

Active Spidermans

Mountain Climbers

Single Unders

Frog Hops

Active Samson

Single Unders

Inchworms to Push-up

Slow Burpees

Single Dumbbell Warmup (Light Weight)

20 Seconds Each Side

Deadlifts

High Pulls

Lateral Hops Over Dumbbell

Russian Swings

Strict Press

Mobility

Pigeon pose 45 sec

Ankle/calf stretch 45 sec

Midline

EMOM 10

Min 1: 20 Hollow Rocks

Min 2: 30sec Plank

Metcon

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Alternating Dumbbell Power Snatches (50/35)

40 Double Unders

20 Burpees

40 Double Unders