CrossFit Belleville – WOD

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WarmUp

500m Row

Dumbell Warmup (No Measure)

(completed with light dumbbells)

5 Romanian Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Romanian Deadlifts

Mobility

Front Rack Stretch(Floor) – 1:00

Pigeon Pose – 1:00 Each Side

Dumbbell Ankle Stretch – 1:00 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Strength

Front Squat/Lunge EMOM (EMOM 12)

Odd: 3 Front Squats @ 60%

Even: 4 Forward Lunges

Metcon

Double Dip (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

18/12 Calorie Bike or Row

15 Dumbbell Hang Squat Cleans (50/35)

L3: 60sec attempts, 35/25

L2: 150 single unders, 25/20

Extra Credit

One arm Row

4 x 12