CrossFit Belleville – WOD
WarmUp
5:00 Dance Party (or Row/Bike/Run/Skip)
2 Rounds of:
8 Dislocates
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
Weightlifting
Front Squat (3 x 3 @ 70%)
Metcon
Metcon (Time)
“Bull” with a partner:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.
L3: (115, 75)
L2: (100 Double Under Attempts)
(95, 65) (Ring Rows)
L1: (Single Unders) (95, 65 Front
Squats) (Ring Rows)
Extra Credit
100 Banded Pushdowns