CrossFit Belleville – WOD

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WarmUp

40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Squat Hold: 45 Seconds

Child’s Pose : 45 Seconds

Weightlifting

Tall Clean (Work up to a moderate set of 2)

*Technique comes first. Always.

*20 min

Metcon

Dumbledore (Time)

50/35 Calorie Assault Bike

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50/35 Calorie Assault Bike

*18min