CrossFit Belleville – WOD
WarmUp
30 Seconds Single Unders
30 Seconds Cossack Squats
30 Seconds Active Spidermans
30 Seconds Single Unders
30 Seconds 2 sec Pause Air Squats
30 Seconds Mountain Climbers
30 Seconds Double Unders (attempts)
30 Seconds Air Squats
30 Seconds Frog Hops
30 Seconds Double Unders
30 Seconds Cook Squats
30 Seconds Slow Burpees
Accessory Work
4 Giant Sets:
30 Seconds Max Overhead Tricep Extensions
30 Seconds Max Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets
Metcon
Five Below (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
12 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
9 Thrusters (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
6 Clusters (155/105)