CrossFit Belleville – WOD

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Warm up/Mobility

Dynamic Warm-Up:

High Knees

Butt Kickers

Inside Taps

Outside Taps

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Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes
SCALED

2 rounds for time of:

100 single-unders

20 overhead squats

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches

100 single-unders

12 chin-over-bar pull-ups

Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

Extra Credit

8-10 Minutes of Low Effort Work @50-60% of Bike, Run or Row