CrossFit Belleville – WOD

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WarmUp

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Cook Squats

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

*Performed with Light Kettlebell*

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

5/3/1 – Wendler

Bench Press (3/3/3+)

Warm up sets

40% x 5/50%x5/60%x3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

*20min cap