CrossFit Belleville – WOD

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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