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CrossFit Belleville – WOD

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Warm up/Mobility

Row Warmup

2 Minutes Easy

30 Seconds Each

Box Step-ups

Active Samson

Alternating Bird Dogs

Shoulder Taps

Active Spidermans

Inchworm to Push-up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Pigeon Pose on Box: 45 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 45 Seconds

Gymnastics

Handstand Conditioning

5 Rounds of AMRAP 1:

20 Double Unders

Max Handstand Walk/Hold

Rest 30 Seconds Between Rounds

Metcon

Burpee Cycling [On the 0:00] (Time)

50 Burpee Box Jump Overs (24/20)

*Capped at 7min

*Followed by 1 minute Rest

Pull it Together {On the 8:00} (AMRAP – Rounds and Reps)

AMRAP 14:

600/500 Meter Row

9 Deadlifts (275/185)

12 Single Dumbbell Burpee Box Step-Overs (24″/20″)