CrossFit Belleville – WOD
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