CrossFit Belleville – WOD
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