CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans


Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers


Box Jumps


*Accumulate 15 Jumps

*Build in Height if possible


Turtle Neck (Time)

5 Rounds:

12 SandBag Reverse Lunges (50/35)

9 Power Cleans (115/85)

6 Strict Handstand Push-ups


Lunges:Medicine Ball Reverse Lunges

Barbell / Kettlebell / Dumbbell Reverse Lunges

Pushups:Reduce Reps

Dumbbell Strict Presses

Handstand Push-ups with Feet on Box or Bench

*20min cap