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CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds Each
*Performed with Light Dumbbell:*
Easy Bike
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Active Samson
Moderate Bike
Single Dumbbell Strict Press (30 Seconds Each Side)
Active Spidermans
Faster Bike
Single Dumbbell Deadlifts (30 Seconds Each Side)
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each Side
Weightlifting
Deadlift (1 RM)
Metcon
Metcon (AMRAP – Reps)
4 Rounds For Reps:
1 Minute Max Single Dumbbell Alt.Power Snatches (50/35)
1 Minute Max Situps
1 Minute Max Calorie Bike
1 Minute Rest