CrossFit Belleville – WOD
WarmUp
* 50 Jumping Jacks
* 10 Ankle Rocks (each side)
* 5 Active Samson + Air Squat (each side)
* 30 Mini Tuck Jumps (we’re still getting warm, knees lower)
* 10 Single Arm Dumbbell Clean & Jerk (5 each)
* 10 Kang Squats (good morning to squat to stand)
Accessory Work
Body Banded Armor
1 Round:
30 Tricep Press Downs
30 Pull-Aparts
:30 Max Push-Ups (not banded)
20 Tricep Press Downs
20 Pull-Aparts
:20 Max Push-Ups
10 Tricep Press Downs
10 Pull-Aparts
:10 Max Push-Ups
*10 minutes
Metcon
Single Tasking (AMRAP – Rounds and Reps)
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35)
Gymnastics
10:00 for Gymnastics Pressing Stamina (Body Pump)
5 Rounds Not For Time:
5 Strict Handstand Push-ups (or Strict Dumbbell Press)
5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)*
5 Push-ups (or Push-Ups w/ knees on the floor)
(*Ring Dips can also be performed as a Bench or Box Dip)
Cool Down
* :30 Calf Stretch on Post/Box (each side)
* 1:00 Happy Baby
* :30 Figure 4 Stretch (each side)
* 1:00 Foam Roll – Lower Back