CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Downs

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

Accumulate 50 Banded Pull aparts

Weightlifting

Bench Press (Find a Heavy set of 7)

*15 min.

Metcon

Run DMC (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (70/50)

L3: 7 C2B, 50/35

L2: 10 Pull ups, 35/25

L1: 15 Ring Rows, 35/25

*20min Cap

Extra Credit

Dead Hang

3 x 60sec