CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Warm up 3 (No Measure)

20 Mountain climbers

10 Push up

20 Walking Lunges

10 V-Rolls

20 Air squat

10 Cook Squats
30sec – 2 Rnds – Partner up

PVC Pass Througs – Banded Pull aparts

PVC OHS – Banded Pull Downs

Weightlifting

Shoulder Press (1RM)

*15min

Metcon

Leg Work (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50s/35s)

15/12 Calorie Assault Bike / Row

* Score is the slowest of the 5 rounds

L3: 24/20

L2: 24/20, 35s/25s

L1: 20/18 step ups, 25s/20s

Extra Credit

Dragon flag 5 x 5

(use Bench/lower back off bench)