CrossFit Belleville – WOD
WarmUp
:30 Row
:30 Samson Stretch
10 Alternating V-ups
10 DB Hang Cleans (5 each)
:30 Row
:30 Arm Swings
10 V-ups
10 Db Push Jerks (5 each)
:30 Row
:30 Leg Swings
10 Knee Raises/Toes to Bar
10 DB Hang Clean and Jerk (5 each)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Midline
3 Rounds
Min 1: Situps
Min 2: Hollow Hold
Min 3: Russian Twists
Min 4: Bob Marleys
Min 5: Rest
Foam Party
* 5 minutes
*Foam roll all over