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CrossFit Belleville – WOD

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Warm up/Mobility

Row Warmup

2 Minutes Easy

30 Seconds Each

Wall Squats

Dumbbell Goblet Squats

Down Dog

Single Dumbbell Deadlifts (15 Seconds Each)

Shoulder Taps

Single Dumbbell Strict Press (15 Seconds Each)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Pigeon Pose + Lat Reach: 2 Minutes Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Metcon

4th Down (AMRAP – Reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

* The final score will be your reps from each round added together

Quaranteam

Metcon (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 4:

24 Dumbbell Facing Burpees

24 Alternating Dumbbell Snatches

24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds