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CrossFit Belleville – WOD
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