CrossFit Belleville – WOD

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Warm up/Mobility

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Front Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

Dumbbell Warmup

*Each Side With Single Light Dumbbell:*

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

MOBILITY

Banded Shoulder: 1 Minute Each Side

Banded Hamstring: 1 Minute Each Side

Banded Hip Flexor: 1 Minute Each Side

Strength

DUMBBELL STRICT PRESS

* Use one dumbbell for the strict presses, completing 5 sets of 8 on each side

* You can build in weight as you go

*Choose weights that are challenging, but unbroken each set

*15min

Metcon

Surfer on Acid (Time)

3 Rounds For Time:

400 Meter Run

21 Burpees

*12min

After Party

Max Rope Climbs in 2 minutes