CrossFit Belleville – WOD

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Warm up/Mobility

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence


Backwards jog


Double tap

Long Jump

belly up sprint

Belly down sprint

How To:


Toes to Bar


Close grip Bench Press (EMOM 3 x 3 @50%)

Close grip Bench Press (3 x 3, up to a moderate to heavy weight )

– No rest between the EMOM and this

– Rest 2:00 between heavy sets.


Metcon (No Measure)

EMOM 20:

Minute 1: 12 Front Rack Lunges (105,75)

Minute 2: 15 KBS (55, 35)

Minute 3: 40 Double Unders

Minute 4: 15 T2B

Minute 5: 12 Ground to Overhead (105,75)

L2: (35, 25) (40s Double Under Attempts) (Knee Raises) (95,65)

L1: (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (75,55)
Score= What is your favourite Crossfit move and why? (comment on fb community page)

Extra Credit

Rollback Tricep Extensions on the Floor: Max Reps in 4:00