CrossFit Belleville – WOD
5:00 of Dynamic Warm-up
2 Rounds of complex:
5 Barbell Rows
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Rest 60s after each complete round. During rest complete a 30s pigeon pose on each side.
Wide Stance High Box Squat (18-20″) ( EMOM 8 x 3 @60%)
*All sets done for speed today.
For time with a partner:
Box Jumps w. step down (24, 20)
DB Renegade Rows (50, 30)
Calorie Bike (or Row)
*50mt. Single-Arm Farmer Carry after each round done by each athlete (25mt each arm)
L2: (20, 15)
L1: (Alt. Step-ups)
*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.
*One person works at a time.
Hollow Hold: Reverse Tabata (10s Work/20s Rest x 8 intervals)
*Challenge yourself to complete all 8 intervals.