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CrossFit Belleville – WOD

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WarmUp

2 Minute Easy Row

30 Seconds Single Unders (Low Jump)

30 Seconds Squat to Stands

30 Seconds Single Unders (High Jump)

30 Seconds Push-up to Down Dog

30 Seconds Double Taps

30 Seconds Hollow Hold

30 Seconds Double Under Practice

30 Seconds Arch Hold

30 Seconds Double Unders

30 Seconds Push ups

5/3/1 – Wendler

Bench Press (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Tread Water (Time)

2,000/1,600 Meter Row

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-ups

15 Air Squats

*30 min Cap