CrossFit Belleville – WOD
WarmUp
2 Rounds
10 single-unders
10 single-unders (run in place)
10 single-unders (side-to-side jump)
10 single-unders (front-to-back jump)
10 single-unders / leg
**Then On a 5:00 clock**
5 kip swings
10 single-unders
10 single-unders (run in place)
5 kipping knees-to-chest
10 single-unders (side-to-side jump)
10 single-unders (front-to-back jump)
5 kipping knees-to-armpits
Skill
EMOM 6
Min. 1 | 3 wall squats
Min. 2 | :30 double-under practice
Metcon Prep
**1 set**
:30 toes-to-bars // more aggressive press down against the pull-up bar in the back swing
2 DB front squats (workout weight)
2 DB push presses
2 DB thrusters
**1 set**
:30 toes-to-bars // after completing a rep, get the feet back behind the pull-up bar and the chest forward of the pull-up bar as fast as possible.
2 DB front squats (workout weight)
2 DB push presses
2 DB thrusters
**1 set**
:30 toes-to-bars // keep your mid-section as tight as possible throughout the entire range of motion. Getting loose causes us to lose the swing.
2 DB front squats (workout weight)
2 DB push presses
2 DB thrusters
*Rest 90 sec between sets
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
INTERMEDIATE –
AMRAP 20:
4 DB thrusters (35/20 lb)
6 toes-to-bars
24 double-unders
– BEGINNER –
AMRAP 20:
4 DB thrusters (20/10 lb)
6 hanging knee raises
24 single-unders
Cool Down
**Accumulate**
1:00 frog stretch
1:00 banded shoulder stretch / side