CrossFit Belleville – WOD
Warm up/Mobility
1:00 Bike
:30 Single Unders
:30 Strict Press (empty bar)
:30 Single Dumbbell Deadlifts (switch at :15)
:30 Bike (increase pace)
:30 Double Under Practice
:30 Push Press (empty Bar)
:30 Overhead DB Hold (Right Arm)
:30 Overhead DB Hold (Left Arm)
1:00 Bike Test (Aim for 15/12+ Calories)
1:00 Double Under Test
1:00 Push Press w/ Light load
8 Alternating Dumbbell Snatches (4 each arm)
Midline
Core Gone Bad (AMRAP – Reps)
EMOM 18 (3 RNDS)
BB Roll out
Sit ups
Plank Hold
V-Ups
Russian Twists (WB 20/14)
Rest
Metcon
The Spins (Time)
30/24 Calorie Assault Bike
100 Double Unders
30 Push Press (165/115)
100 Double Unders
30/24 Calorie Assault Bike
*On the Minute:(starting at 0:00) 6 Alternating Dumbbell Power Snatches (50/35)
*22 Minutes Cap
Cool Down
1 minute Down Dog
1 min Child’s Pose