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CrossFit Belleville – WOD
WarmUp
0:30 Active Samson Stretch
0:30 Plank Shoulder taps
0:30 Arm Circles (backwards)
0:30 Arm Circles (forwards)
0:30 Jumping Jacks
0:30 Active Twisted Cross
0:30 Pausing Glute Bridges
0:30 Single Unders
0:30 Calf stretch on post (left)
0:30 Calf stretch on post (right)
**DUMBBELL SNATCHES**
10 Alternating Dumbbell Deadlifts
[Drop Hips, set Back, then stand]
3 Dumbbell High Pulls (Each Arm)
[Get tall, then pull, DB stays close]
3 Single Dumbbell Strict Presses (Each Arm)
[Finish position, bicep to ear]
6 Alternating Dumbbell Snatches
[High pull to get the db weightless, then drop the hips, pull under and punch)
6 Alternating Dumbbell Snatches
[Switch hands in the air or on the ground]
**DOUBLE UNDERS**
30 Single Unders
0:30 Fast Single Unders
20 Penguin Hops
20 Double Unders
**PULL-UPS**
0:30 Hollow Hold
0:30 Superman Hold
10 Scap retractions
5 Tight Kip Swings
1-3 Strict Pull-ups/ring rows
[Lock the hands on, then think about driving the elbows to the floor]
5 Pull-Ups
Metcon
Carpal Tunnel (AMRAP – Rounds and Reps)
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (50/35)
Rest 5 Minutes Between Rounds
*Score = Total Rounds + Reps
*Pick up where you left off in each round.
Cool Down
1:00 Banded Hamstring Stretch (each side)