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CrossFit Belleville – WOD

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Warm up/Mobility

1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings

1:00 Alternating Bird-Dogs

1:00 Squat-to-Stand

:30 Arch Ups

:30 Hollow Hold

5 WB Deadlifts

5 WB Deadlift Shrugs

5 WB Front Squats

5 WB Shrug & Pull Under

5 WB Cleans

Metcon

Wall to Wall (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15/12 Calorie Row

10 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

20 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

30 Wall Balls (20/14)

[Add 10 Wall Balls Per Round]

*Score = Rounds and reps accumulated in 15:00

After Party

21-18-15-12-9-6

V-Ups

**After Each Set: 2 Turkish Get-Ups (1/arm)**

*15 minutes