CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

2 Rounds

**Minute 1:** 45 Seconds Easy Row

**Minute 2:** 45 Seconds Banded Drills

**Minute 3:** 45 Seconds Active Spiderman + Hamstring Stretch

*45 Seconds of Work + 15 Seconds For Transition to Next Station*

BANDED DRILLS

**Round 1:** Air Squats

**Round 2:** Glute Bridges

MOBILITY

Couch Stretch: 45 Seconds Each Side

Metcon

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter DB Run (50/35)

*28min cap

Finisher

Open Primer (No Measure)

Primer

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Assault Bike or Row

*Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks*