CrossFit Belleville – WOD

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WarmUp

30 Seconds

Row

Single Unders

Active Spidermans

20 Seconds

Row

Single Unders

Push-up to Down Dog

15 Seconds

Fast Row

Double Under Practice

Air Squats

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose: 1 Minute

Gymnastics

EMOM 12

ODD: 12 Pistols

EVEN : 30 sec Superman Hold

Metcon

Jump start (Time)

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

*20min cap

L2: 60 sec double under attempts, 35/20

L1: 180 Single unders, 25/15

Extra Credit

4 x 4 Pull up negatives with 3 sec lowering