CrossFit Belleville – WOD

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WarmUp

AMRAP 1:

Easy Row

Active Spidermans + Hamstring Stretch

Single Unders

*4 Straight Arm Burpee Penalty For Every Trip *

Right Leg Single Unders

*2 Frog Hop Penalty For Every Trip *

Left Leg Single Unders

*1 Burpee Penalty For Every Trip *

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Weightlifting

Front Rack Lunge (EMOM 12 x 2per leg/alternating)

*Reverse Lunges

*Build up in Weight

Metcon

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
*20min

Extra Credit

Explosiveness

3×3 Vertical Jumps

*Jump as high as you can to a target*