CrossFit Belleville – WOD

WarmUp

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

-Single-arm KB Swing (both sides)

-KB Windmill

-Goblet Squat

-KB Single arm Push Press

-KB Swing

-Figure 8 (both directions)

Mobility

World’s Greatest Stretch

Skill

10min How To:

Toes to Bar

EMOM 8

8 T2B

Metcon

Metcon (Time)

75 Double Unders

50 KBS (53, 35)

75 Double Unders

50 Push-ups

75 Double Unders

50 Ball Slams (30, 20)

L3: (45, 25)

L2: (60s Attempts) (35, 25)

L1: (75 Singles) (35, 25 Rus.Swing)

16:00 Cap

Extra Credit

5:00 of foam rolling calves,

hamstrings, quads, lats