CrossFit Belleville – WOD

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Warm up/Mobility

Teams of 2 Warmup

7 Minutes:

100 Meter Run (Together)

100 Meter Single Arm Farmers Carry (Together)

5 Burpees Over Partner Holding Plank (Each)

10 Synchro Box Step-ups

*Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight. *


Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Stepping one foot onto the box, place dumbbell on top of front knee. Keeping the heel on the box, drive the knee forward over the toe.

Wrist Stretch on Box: 30 Seconds Each Side


Strict Pull ups (Build to a heavy set of 3)




Yogi (Time)

For Time:

50m Walking Lunge

50m Bear Crawl

30 Dumbbell Box Step-Ups

30m Walking Lunge

30m Bear Crawl

20 Dumbbell Box Step-Ups

15m Walking Lunge

15m Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

*15min cap

Extra Credit

3 way banded shoulder stretch 45sec per position