CrossFit Belleville – WOD
Warm up/Mobility
**On a 6:00 Clock**
20 High Knees in Place
10 Wide Stance Good Mornings
5 Jumping Ring Dips
5 Push-ups
Strength
Shoulder Press (Every 2 minutes 5 x 3)
**Tempo strict press, 2-second press, 2-second descent, brief pause at the shoulder.
Metcon Prep
*8 minutes to warm up the deadlift and set up your “dip” area
Metcon
Watermelon (Time)
– RX –
5 Rounds For Time:
15 Deadlifts (225/155#)
15 Ring Dips
*15 min
L2:
5 Rounds For Time:
15 Deadlifts (155/105#)
10 Ring Dips
L1:
5 Rounds For Time:
15 Deadlifts (95/65#)
10 Jumping Ring Dips
After Party
Metcon (Calories)
ENGINE
8 Rounds For Calories:
:20 Bike
:10 Rest
– Rest 2:00
8 Rounds For Calories:
:10 Bike
:20 Rest
*10min
Cool Down
Accumulate:
2:00 Sit and Reach Stretch
2:00 Lying Banded Hamstring Stretch