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CrossFit Belleville – WOD
Warm up/Mobility
On a 7:00 clock:
200m Jog/Run
10 Active Spiderman
10 Push-Up to Down-Dog
10 Frog Hops
10 DB Push Press
6 Double DB Deadlifts
6 Double DB Push-Ups
4 Double DB Burpee Deadlifts
4 Double DB Deadlift-Shrug
4 Double DB Power Cleans
2 Double DB Burpee Power Cleans
4 Double DB Push Press
4 Double DB Push Jerks
2 Double DB Clean & Jerks
2 Double DB Burpee Clean & Jerks
Accessory Work
EMOM 10
1st : 6 DB Strict Press
2nd : 12 Glute Bridges
Metcon
Counter Clockwise (Time)
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks
*Score = Slowest Round
Cool Down
1:00 Pigeon (each side)
1:00 Child’s Pose