CrossFit Belleville – WOD
WarmUp
General Warm up
**Set 1**
Row = 70m
Penalty = 2x Alternating DB Deadlift
**Set 2**
Row = 100m
Penalty = 2x Alternating DB Sumo Deadlift High Pull
**Set 3**
Row = 80m
Penalty = Alternating DB Snatch
**Set 4**
Row = 110m
Penalty = Alternating DB Snatch
Specific Warm up
**Set 1:**
:20 Alternating Reverse Lunge + High Knee
Rest :10
:20 Single Unders
Rest :10
**Set 2:**
:20 Walking Lunges
Rest :10
:20 Double Unders or Attempts
Rest :10
**Set 3:**
:20 Overhead Walking Lunges (increase weight each set)
Rest :10
:20 Double Unders or Triple Under Attempts
Rest :10
Metcon
Ball and Socket (Time)
– RX –
5 Round For Time:
50 Double Unders
25 Single-Arm Overhead Front Lunges (50/35#)
– INTERMEDIATE –
5 Round For Time:
30 Double Unders
25 Single-Arm Overhead Front Lunges (35/20#)
– BEGINNER –
5 Round For Time:
1:00 Single Unders
24 Front Lunges
*12 minutes
Strength
4 Sets For Load:
10 Weighted Strict Pull-ups
– Rest 1:30 between sets
…then
1 Set For Reps:
Max Unbroken Strict Chin-ups
*15 minutes
Accessory Work
AMRAP 6
6 DB Windmills
6 DB Single-Arm Overhead Squat
Cool Down
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper & Lower Back