CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Single Unders

Active Spidermans

Mountain Climbers

Single Unders

Active Samson

Frog Hops

Single Unders

Push-up to Down Dog

Slow Burpees

Single Dumbbell Warmup

20 Seconds [Each Side]
*Performed With Light Weight:*

Deadlift (Between Legs)

Bent Over Row

Strict Press

Mobility

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Child’s Pose on Dumbbell: 45 Seconds

Gymnastics

HSPU/Pistol (Time)

EMOM 12

ODD: 5 HSPU

EVEN: 6 Pistols (Total)

Metcon

HellHole (Time)

50 Single Arm Alternating Devil’s Press (50/35)

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Single Arm Alternating Devil’s Press in Time Remaining

* Workout will continue until you have finished 50 total Devil’s Press

* Workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

* Record the total time (including rest) it takes to complete the 50 reps

* If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed