CrossFit Belleville – WOD
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