CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman + Reach

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Strength

Double Tabata Dumbbell Front Squats

8 Rounds x 2 / 2 minute rest in between

20 Second Work

10 Seconds Rest

* Hold 2 dumbbells in the front rack position for these squatting intervals

* Tabata Intervals:

8 Rounds:

20 Seconds Work

10 Seconds Rest

* With rest built in, the goal is to move for as much of the 20 seconds as possible

* If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell

* In this case, you can hold the bell in the goblet position

Metcon

21 Jump Street (AMRAP – Rounds and Reps)

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar
Home Edition

21 Ground to Overhead

21 Box Step Overs

21 Odd Object Goblet/OH Squats

21 Toes to DB/KB/Obbject