CrossFit Belleville – WOD

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WarmUp

Warmup Run

400 Meter Easy Jog

30 Seconds Each

Box Step-ups

Russian Baby Makers

Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs

Slow Air Squats

Russian Kettlebell Swings

Box Jumps with Step Down

Medicine Ball Squats

American Kettlebell Swings

*Performed with Light Kettlebell & Workout Weight Ball*

Mobility

Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

Metcon

Ladybug (Time)

3 Rounds For Time:

1 Round of “Kelly”

1 Round of “Helen”

* **1 Round of “Kelly”:**

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

* **1 Round of “Helen”:**

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

*35min cap