CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Junkyard Dog (No Measure)

Dumbell Warmup (No Measure)

(completed with light dumbbells)

5 Romanian Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Romanian Deadlifts

Mobility

Child’s Pose 1 min

Couch Stretch 30sec each

Metcon

Metcon (Time)

Single File

35/25 Cal Bike

or

50/35 Cal Row

3 Rounds:

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows (Each Side)

20 Single Legged Deadlifts (Total)

– – – – – – – – – – – – – – – – – – – –

35/25 Calorie Assault Bike

or

50/35 Calorie Row

– – – – – – – – – – – – – – – – – – – –

3 Rounds:

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows (Each Side)

20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)

*30min time cap

Finisher

Accumulate

50 GHD Situps

50 GHD Hip extensions