CrossFit Belleville – WOD
WarmUp
0:30 Easy Row
0:30 Knuckle Draggers
0:30 Active Spiderman
0:30 Alternating Quad Stretch
0:30 Row
0:30 Inchworm to Push-Up
0:30 Active Twisted Cross
0:30 Row
**DUMBBELL HANG CLEAN & JERK**
10 Alternating Dumbbell Deadlifts
5 Dumbbell Strict Presses (a hand on each side of the dumbbell)
3 Hang High Pulls (each arm)
[From the hang, Jump then pull]
3 Hang Cleans (each arm)
[Elbow through and under supporting the front side of the dumbbell]
3 Push Press (each arm)
[Hips then arms again, Jump then punch]
3 Push Jerks (each arm)
[Redip, lock out the elbow, THEN stand]
5 Hang Clean and Jerks (each arm)
**SHUTTLE RUNS**
**10 Meters of Each:**
Walking Active Samson Stretch
Side to Side Lunge
High Knees
Butt Kickers
Side Shuffle out
SIde Shuffle back
4 Shuttle Runs
Metcon
Tri Hard (AMRAP – Reps)
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50s/35s)
Rest 4 Minutes Between Rounds
Cool Down
1:00 Child’s Pose