CrossFit Belleville – WOD
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