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CrossFit Belleville – WOD

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WarmUp

EMOM 6:

3 Rounds:

1st Minute: Easy Row

2nd Minute: 5 Burpees Over the Row + 10 Air Squats

Dumbbell Warmup

*Performed with 2 Light Dumbbells: *

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Reverse Lunges (Each)

5 Front Squats

5 Strict Press & Reach

Mobility

Couch Stretch: 2 Minutes Each Side

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Assisted Saddle Stretch: 45 Seconds Each Direction

Metcon

Killer speed (Time)

400m Run

1 min rest

300m Run

1min rest

200m Run

1 min rest

100m Run

*11min cap

Metcon

Double Down (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

100 Meter Dumbbell Farmers Carry

15 Dumbbell Power Cleans (2 DBs)

100 Meter Dumbbell Farmers Carry

Dumbbells: (50s/35s)

Extra Credit

3 x 8 Strict Push ups