CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Easy Bike

Inchworm to Push-up

Moderate Bike

Glute Bridge Walkouts

Faster Bike

Hollow Hold

30 Seconds

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Stict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings

*Warmup Performed With a Single Light Kettlebell

MOBILITY

Kettlebell Lat Smash: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute Each Side

Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups/Strict Chest to Bar/Strict Pull ups (Banded if needed)

6:00 – 12:00

1 Strict Chest to Bar Pull-up/strict Pull up (Banded if needed) + 15′ Handstand Walk/15 Handstand Taps/Push ups Taps

2 Strict Chest to Bar Pull-ups/strict Pull up (Banded if needed) + 15′ Handstand Walk/15 Handstand Taps/Push ups Taps

3 Strict Chest to Bar Pull-ups /strict Pull up (Banded if needed)+ 15′ Handstand Walk/15 Handstand Taps/Push ups Taps

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows (2 up-2 pause-2 down)

Metcon

Mood Swings (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Assault Bike

12 Kettlebell Swings (70/55)

2 Rope Climbs

L3: 55/35, 1 rope Climb

L2: 45/25, 4 Pull to standing

L1: 35/20, 4 Assisted Strict Pull ups