CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Strength

Back Squat (3 sets of 5 @ 75%)

*20min to warm up and complete the 3 working sets

Metcon

Dirty Water (Time)

100 Double Unders

800 Meter Run

60/45 Calorie Row

*15min cap

Extra Credit

StrictCoachK (EMOM 5)

5 Strict Pullups + 5 Strict Ring Dips

4 Strict Pullups + 4 Strict ring Dips

3 Strict Pullups + 3 Strict Ring Dips

2 Strict Pullups + 2 Strict ring Dips

1 Strict Pullups + 1 Strict ring Dips