CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 sec

Push up to Downward dog

DB Deadlifts

Bike

Kipping

Step ups

Inchworm to a push up

DB Hang Cleans

Bike

Knee raises

Lateral step ups (L leg)

Cook Squats

DB Strict Press

Bike

Straight legged toes to bar (or almost toes to bar)

Lateral step ups (R Leg)

Alternating DB Power Snatch

DB Hang Cleans n Jerks (change every 5)

Bike

Toes to Bar

Box Jumps

Mobility

Banded Lat stretch (45 sec per side)

Pigeon pose (45 sec per side)

Metcon

Sunday Pyramid (Time)

10-20-30-20-10:

Single Arm Alternating Dumbbell Power Snatches

Single Arm Dumbbell Hang Clean and Jerks

Bike Calories

Toes to Bar

Box Jumps (20/24)

*35min cap

*Change every 5 on HCnJ

Dumbbell: 50/35