CrossFit Belleville – WOD

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WarmUp

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Childs Pose on Box – 1:00

Pigeon Pose on Box – :30 Seconds Each Side

Gymnastics

EMOM 8

ODD: 6 HSPUs

EVEN: 30 Sec Active Hang

Metcon

Kelen Helly (Time)

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

*24min Cap

Extra Credit

3 x 12 Reverse Flys