CrossFit Belleville – WOD
Warm up/Mobility
Set-up all movements and perform 8 reps
of each:
– Box Jumps
– Jumping Pull-ups
– KBS
– Walking Lunges (total)
– T2B or Knee Lift
– Push Press
– Back Extensions or Supermans
– Wallballs
– Burpees
– Double Unders
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L3: Sporty Fourty
L2: Dirty Thirty
L1: Plenty Twenty
Extra Credit
5:00 of Tissue Work