CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Alternating Bird Dogs

Front Plank

Shoulder Taps

Down Dog

Inchworm to Push-ups

Arch Hold

Single Dumbbell Warmup

*5 Reps Each Side:*

Romanian Deadlifts

Bent Over Rows

Russian Swings

Hang Power Cleans

Strict Press

Mobility

Kneeling Split: 45 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Strength

Back Squat (EMOM 10 x 3)

Metcon

Sleepy Hollow (No Measure)

Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:

1. Bike/Row/Skip/Squat

2. Single Dumbbell Strict Press (Alternate Arms Every Round)

3. Hollow Hold

4. Push-ups

*Complete All 8 Rounds at Each Station Before Advancing*