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CrossFit Belleville – WOD
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