CrossFit Belleville – WOD

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WarmUp

30 Seconds

Glute Bridges

Glute Bridge Walkouts

Slow Air Squats

20 Seconds (Dumbbell)

Farmers Carry (Right) (Static)

Jumping Air Squats

Farmers Carry (Left) (Static)

Dumbbell Goblet Squats

Strict Press (Left)

Jumping Dumbbell Goblet Squats

Strict Press (Right)

Mobility

Cossack Squat Hold: 45 Seconds (Each Side)

Dumbbell Squat Hold: 45 Seconds

Metcon

Groundhog Day (Time)

750 Meter Row OR 42/30 cal Bike

50 Single Dumbbell Power Clean and Jerks (50/35)

500 Meter Row OR 25/18 cal Bike

30 Weighted Jumping Squats (50/35)

200 Meter Run with Dumbbell (50/35)

30 Weighted Jumping Squats (50/35)

500 Meter Row

50 Single Dumbbell Power Clean and Jerks (50/35)

750 Meter Row

*30min cap