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CrossFit Belleville – WOD

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0:30 Active Samson Stretch

0:30 Plank Shoulder taps

0:30 Arm Circles (backwards)

0:30 Arm Circles (forwards)

0:30 Jumping Jacks

0:30 Active Twisted Cross

0:30 Pausing Glute Bridges

0:30 Single Unders

0:30 Calf stretch on post (left)

0:30 Calf stretch on post (right)


10 Alternating Dumbbell Deadlifts

[Drop Hips, set Back, then stand]

3 Dumbbell High Pulls (Each Arm)

[Get tall, then pull, DB stays close]

3 Single Dumbbell Strict Presses (Each Arm)

[Finish position, bicep to ear]

6 Alternating Dumbbell Snatches

[High pull to get the db weightless, then drop the hips, pull under and punch)

6 Alternating Dumbbell Snatches

[Switch hands in the air or on the ground]


30 Single Unders

0:30 Fast Single Unders

20 Penguin Hops

20 Double Unders


0:30 Hollow Hold

0:30 Superman Hold

10 Scap retractions

5 Tight Kip Swings

1-3 Strict Pull-ups/ring rows

[Lock the hands on, then think about driving the elbows to the floor]

5 Pull-Ups


Carpal Tunnel (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 5:

100 Double Unders

30 Pull-ups

50 Dumbbell Snatches (50/35)

Rest 5 Minutes Between Rounds

*Score = Total Rounds + Reps

*Pick up where you left off in each round.

Cool Down

1:00 Banded Hamstring Stretch (each side)