CrossFit Belleville – WOD
WarmUp
**2 sets**
:30 jump rope
8 Cossack squats
8 over the fence
8 DB RDLs (light)
8 DB strict presses (light)
8 Step Ups
8 Up Downs
Open Prep
4 sets for reps:
:20 Double Unders
:40 Rest
EMOM 8:
8 box-facing burpees (20/24 in)
Metcon
Metcon (AMRAP – Reps)
– RX –
5 Rounds x 2:00
20 DBL DB box step-ups (35/50 lb) (16/20 in)
Max reps of DBL DB push presses
– Rest 2:00 between rounds
– INTERMEDIATE –
5 x 2:00
20 DBL DB box step-ups (20/35 lb) (16/20 in)
Max reps of DBL DB push presses
– Rest 2:00 between rounds
– BEGINNER –
5 x 2:00
20 DBL DB box step-ups (16/20 in)
Max reps of DBL DB push presses (10/20 lb)
– Rest 2:00 between rounds
Metcon (AMRAP – Reps)
– RX –
5 Rounds x 2:00
20 DBL DB box step-ups (35/50 lb) (16/20 in)
Max reps of DBL DB push presses
– Rest 2:00 between rounds
– INTERMEDIATE –
5 x 2:00
20 DBL DB box step-ups (20/35 lb) (16/20 in)
Max reps of DBL DB push presses
– Rest 2:00 between rounds
– BEGINNER –
5 x 2:00
20 DBL DB box step-ups (16/20 in)
Max reps of DBL DB push presses (10/20 lb)
– Rest 2:00 between rounds
Cool Down
**3 sets:**
:30 reach, roll, and lift
30 banded pull-aparts