CrossFit Belleville – WOD

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WarmUp

30 Seconds

Mountain Climbers

Active Spidermans

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Front/Goblet Squats

*Use 1 light dumbbell for this warmup and hold dumbell with both hands. from the bells!

1 Minute

Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

Side Plank (30 Seconds Each Side)

Strength

Deadlift (5 x 1 Tempo Deadlift)

*6 Sec Up, 6 Sec Down

*Build to a moderate weight

*15 min

Metcon

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

L3/2/1: 5 assisted Strict Pull ups, 35/25

After Party

10-9-8-7-6-5-4-3-2-1

Push ups

Situps