CrossFit Belleville – WOD

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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)