CrossFit Belleville – WOD

WarmUp

Kettlebell Warm up, 30s of work/20s of rest.

-Single-arm KB Swing (both sides)

-KB Windmill

-Goblet Squat

-KB Push Press (both)

-KB Swing

-Figure 8 (both directions)

Mobility/Prep

1a) Wall Squats Arms Extended OH: 2 x 10 @3211

1b) Wall Slides: 2 x 10

Weightlifting

Push Press (Find a Heavy 3)

TNG

Mobility/Prep

Banded Pushdowns: 3 x 15. Rest 60s.

Metcon

Metcon (Time)

“Oldschool”

40-30-20-10

KBS (53, 35)

Walking Lunges (BW)

Double Unders

L3: (45, 25)

L2: (35, 25) (Double Under Attempts)

L1: (35, 25 Russian Swings)

(2x Single Unders)

18:00 Cap

Extra Credit

1-Arm Arc DB Rows: 3 x 15 ea.