CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds Each
Easy Bike / Row
Active Samson
Easy-Moderate Bike / Row
Active Spidermans
Moderate Bike / Row
Box Step-ups (Low Box)
Moderate-Fast Bike / Row
Lateral Box Step-Overs
Single Dumbbell Warmup
*Each Side With Light Dumbbell:*
5 Deadlifts
5 Russian Swings
5 Hang Muscle Cleans
5 Strict Presses
5 Reverse Lunges
MOBILITY
Pigeon Pose on Box: 45 Seconds Each Side
Child’s Pose on Box: 30 Seconds
Box Spring (Time)
75/50 Calorie Assault Bike / Row
40 Dumbbell Hang Clean and Jerks (50/35)
50 Dumbbell Box Step-ups (24/20)
40 Dumbbell Hang Clean and Jerks (50/35)
75/50 Calorie Assault Bike
*25 min Cap
** Alternate arms every 5 reps on the DB Hang Clean and Jerks