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CrossFit Belleville – WOD

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence


Backwards jog


Double tap

Long Jump

belly up sprint

Belly down sprint


Tissue Work:

Lax Ball or Softball in Glute x 60s each


Metcon (No Measure)

1) 5 Rounds of:

40 Yard Heavy Sled Push. Rest 60-90s.

Alternate Option:

Rowing Intervals: 5 x 400 meters.

Rest 2:00 @80% Effort

or Assault Bike: 4 x 60s.

Rest 2:00 @80% Effort

2) 5 Rounds of:

Chest Facing Wall Handstand Hold x 20s

T2B Practice x 5-10

*Complete sets that allow you to

maintain efficiency and cycle reps.


3 Rounds of:

1a) Single Leg KB RDLs x 8 ea.

1b) DB Hammer Curls x 10.

1c) Hollow Hold x 20s.

*Rest as needed between exercises

Extra Credit

5:00 of “Cooldown” in the form of static stretching