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CrossFit Belleville – WOD

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WarmUp

3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

*Performed With Light Dumbbell:*

10 Goblet Squats

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

Midline

Alternating Double Tabata x 4 Rounds: (8min)

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Metcon

Encore (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50s/35s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50s/35s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50s/35s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50s/35s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50s/35s)

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50s/35s)

* Record your time for each of the 4 rounds – as your score is the total of these times added together