CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Box Step-ups

Slow Air Squats

Single Dumbbell Goblet Squats (Light Weight)

Down Dog

Lateral Hops Over Dumbbell

Single Dumbbell Deadlifts (30 Seconds Each)

Hollow Hold

Arch Hold

Straight Leg Sit-ups

*5min

5/3/1 – Wendler

Front Squat (Deload)

40% x 5

50% x 5

60% x 5

Shoulder Press (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Shot Caller (Time)

5 Rounds For Time:

21 Wallballs (20/14)

18 Alternating Dumbbell Power Snatches (50/35)

15 Box Jumps (24″/20″)

12 Toes to Bar

*25min