CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose : 30 Seconds

Ankle Stretch: 30 Seconds Each Side

5/3/1 – Wendler

Bench Press (5/3/1+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

75% x5

85% x3

95% x1+

Metcon

Dirty thirty (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

*25min cap

Three-Peat (Time)

3 Rounds For Time:

200 Meter Run

20 Single Arm Hang Dumbbell Snatches

200 Meter Run

20 Single Arm Dumbbell Power Cleans

200 Meter Run

20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions