CrossFit Belleville – WOD
WarmUp
30 Seconds Active Spidermans
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Jumping Jacks
30 Seconds Frog Hops
30 Seconds Jumping Jacks
30 Seconds Push-up to Down Dog
30 Seconds Jumping Jacks
30 Seconds Air Squats
30 Seconds Jumping Jacks
30 Seconds Slow Burpees
Barbell WU 2.0 (No Measure)
6 Goodmornings
6 Back Squats
6 Romanian Deadlifts
6 Front Squats
6 Bent Over Rows
6 Push Press
6 Thrusters
Accessory Work
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench/Floor Press
Minute 2: Max Hollow Rocks
Metcon
Radar (Time)
For Time:
400 Meter Run
9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees
400 Meter Run
*25min cap