CrossFit Belleville – WOD
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