CrossFit Belleville – WOD

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WarmUp

5-4-3-2-1:

Inchworm to Push-ups

*After Each Set:*

30 Second Hollow Hold

30 Seconds Over and Back Dumbbell Hops

30 Seconds Goblet Squats (Light Weight)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Front Squat (EMOM 10 x 3 reps)

Metcon

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (55/35)

15 Thrusters (95/65)

L3: 8 C2B

L2: Pullups, 35/25, 75/65

L1: Ring Rows, 25/15, 55/45

*20min
*Home edition

3 Rnds

30 Wallballs

15 Barbell Rows

3 Rnds

21 KBS

15 Thrusters