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CrossFit Belleville – WOD

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0:30 Easy Row

0:30 Knuckle Draggers

0:30 Active Spiderman

0:30 Alternating Quad Stretch

0:30 Row

0:30 Inchworm to Push-Up

0:30 Active Twisted Cross

0:30 Row


10 Alternating Dumbbell Deadlifts

5 Dumbbell Strict Presses (a hand on each side of the dumbbell)

3 Hang High Pulls (each arm)

[From the hang, Jump then pull]

3 Hang Cleans (each arm)

[Elbow through and under supporting the front side of the dumbbell]

3 Push Press (each arm)

[Hips then arms again, Jump then punch]

3 Push Jerks (each arm)

[Redip, lock out the elbow, THEN stand]

5 Hang Clean and Jerks (each arm)


**10 Meters of Each:**

Walking Active Samson Stretch

Side to Side Lunge

High Knees

Butt Kickers

Side Shuffle out

SIde Shuffle back

4 Shuttle Runs


Tri Hard (AMRAP – Reps)

5 Rounds x AMRAP 4:

30 x 10-Meter Shuttle Runs

30/20 Calorie Row

Max Single Dumbbell Hang Clean & Jerks (50s/35s)

Rest 4 Minutes Between Rounds

Cool Down

1:00 Child’s Pose