CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Each

Jumping Jacks

Cossack Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

Single Dumbbell Warmup

*Each Side:*

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

Mobility

Pigeon Pose : 45 sec each leg

Metcon

Dirt Devil (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50s/35s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50s/35s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50s/35s)

*Score is the slowest round