CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Child’s pose

Right Arm Farmers Carry

Active Samson

Left Arm Farmers Carry

Active Spidermans

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Pigeon Pose: 45 Seconds Each Side

Strength

Back Squat (3 x 5 @ 80% then 3 x 10 @ 60%)

25 min

Metcon

Freddy Krueger (Time)

21-15-9:

Kettlebell Swings (70/55)

Burpees

*9min cap

L3: 55/35

L2: 35/25

Extra Credit

3 x 30 Bicycle Situps