Announcements
☀️ Spartans Summer Camp starts next week! Grab your kiddos’ last minute spot‼️ ☀️ Single Days also available!
CrossFit Belleville – WOD
WarmUp
0:30 Row
0:30 Active Spiderman
0:30 Plank Shoulder Taps
0:30 Row
0:30 Pausing Glute Bridges
0:30 Push-Up to Down Dog
0:30 Row
0:30 Box Step-Ups
**DUMBBELL HANG CLEAN & JERKS**
5 Dumbbell Deadlifts (each side)
[Establish the hang]
3 Hang Cleans (each side)
[Elbow through and under]
3 Jerks (each side)
[Finish position, bicep to ear]
3 Hang Clean & Jerks (Each Side)
**SINGLE DUMBBELL BOX STEP-UPS**
0:30 Box Step-Ups
8 Dumbbell Box Step-Ups
[Move center of balance over the box then stand]
**FARMERS CARRY**
5 Suitcase Deadlifts (each side)
100 Meter Farmers Carry
Midline
3 Rounds
12 GHD Sit Ups
10 V-Ups
8 Candlesticks
*12 minutes
Metcon
Ship Show (Time)
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (35’s/20’S)
60 Single Dumbbell Box Step Ups (24″/20″)
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry
*25 minutes
Cool Down
1:00 Child’s Pose