CrossFit Belleville – WOD
WarmUp
4 Sets:
30 Seconds Single Unders / Line hops
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
Accessory Work
Alternating Tabata: (8rounds/4min)
1. Banded Pull Aparts/Bent Over Rows
2. Hollow Rocks
Tabata Side Planks:
(16 Rounds/8min)
20 Seconds On
10 Seconds Rest
*Complete All 8 Rounds on Right Side Before Switching to Left
Metcon
Seventy Two (AMRAP – Rounds and Reps)
AMRAP 15:
1 Barbell/Double Dumbbell Hang Squat Clean
1 Barbell/Double Dumbbell Thruster
30 Double Unders
2 Barbell/Double Dumbbell Hang Squat Cleans
2 Barbell/Double Dumbbell Thrusters
30 Double Unders
3 Barbell/Double Dumbbell Hang Squat Cleans
3 Barbell/Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Barbell/Dumbbell Movements Per Round
*Home Edition
Odd Object Knee to Shoulder (Squat)
Odd Object Ground to Overhead
Dot Hops