CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Glute Bridges

Side Plank (Right)

Glute Bridges

Side Plank (Left)

Single Leg Glute Bridges (Right)

Inchworm to Push-up

Single Leg Glute Bridges (Left)

Inchworm to Push-up

Weighted Dumbbell Glute Bridge

Seated Single Arm Dumbbell Strict Press (Right)

Weighted Dumbbell Glute Bridge

Seated Single Arm Dumbbell Strict Press (Left)

*Performed With Light Weights*

Mobility

Up Dog: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Metcon

Sunday Best (No Measure)

On the Minute x 10:

16 Single Arm Russian DB/KB Swings (50/35)

Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:

10 Single Arm DB/KB Strict Presses (50/35)

Max Side Plank in Time Remaining (Switch Each Round)

*alternate every 8 on Swings and 5 on Presses