CrossFit Belleville – WOD

WarmUp

Kettlebell Warm up,

30s of work/20s of rest.

-Single-arm KB Swing (both sides)

-KB Windmill

-Goblet Squat

-KB Push Press (both)

-KB Swing

-Figure 8 (both directions)

Mobility/Prep

2 Sets

15 Light DB Rows (squeeze scaps)

10 DB Tricep Kickbacks

*Rest as needed between sets

Weightlifting

Floor Press (1 RM)

Metcon

Double Jump (Time)

5 RFT:

50 DUs

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

L3:(30 DU)

L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees )

20:00 Cap

Extra Credit

DB or KB Hammer Curls: 3 x 10.