CrossFit Belleville – WOD

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Warm up/Mobility

300 Meter Easy Row

1 Minute of Down Dog

200 Meter Moderate Row

45 Seconds of Up Dog

100 Meter Faster Row

30 Seconds of Active Divebombers

Double Dumbbell Warmup

5 Romanian Deadlifts

5 Double Dumbell Russian Swings

5 Double Dumbbell Hang Cleans

5 Strict Press & Reach

5 Pausing Front Squats

*Completed with light set of dumbbells

Mobility

Couch Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Metcon Prep

Row Prep

30 Second Catch Position Hold with Feet Out

20 Seconds Easy Row with Feet Out

100 Meter Easy Row (Feet Strapped In)

DB Deadlift Prep

*Performed With Light Dumbbells: *

10 Wall Hip Hinges

10 Double Dumbbell Deadlifts

Push Press Prep

*With Lighter Dumbbells: *

5 Strict Presses

5 Dip & Stands

5 Push Presses

_

*Build to Workout Weight *

Metcon

Double Fist (Time)

For Time:

500 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

1000 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35s/25s)

*20min cap