Reference Guide

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CrossFit Belleville – WOD

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WarmUp

:20 Single Unders

:20 Up Down

:20 DB Front Squat

:20 Double Unders

:20 Burpees

:20 DB Push Press

:20 Double Unders

:20 Burpees over DB

:20 DB Thrusters

How To:

:20 Hollow Hold

:20 Superman

:20 Active Hang (on Hollow)

:20 Active Hang (on Arch)

:20 Kip

*10 minutes to work on Pull ups/C2B/BMU

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

30

Double Unders

Burpees Over DB

DB Thrusters (50/35)

REST 5

AMRAP 5

20

Double Unders

Burpees Over DB

DB Thrusters (50/35)

REST 5

AMRAP 5

10

Double Unders

Burpees Over DB

DB Thrusters (50/35)

Cool Down

Accumulate

30 ATY