CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Wall Ball Foot Taps

Single Unders

Active Samson

Air Squats to Wall Ball

Back Squats

Hold Bottom of Back Squat

Romanian Deadlifts

Back Squats

Push-up to Down Dog

Wall Ball Deadlifts

Child’s Pose

Double Unders

Strength

Back Squat Wave

WAVE 1

Set 1: 3 reps at 80%

Set 2: 2 reps at 83%

Set 3: 1 rep at 85%

WAVE 2

Set 1: 3 reps at 85%

Set 2: 2 reps at 88%

Set 3: 1 rep at 92%

*25min

90sec rest between sets.

Metcon

Layup (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

*20min cap

Extra Credit

Pigeon Pose

90sec per leg