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 of:

15 Light DB Rows (squeeze scaps)

10 DB Tricep Kickbacks

*Rest as needed between sets

Weightlifting

Floor Press (1 RM)

Beginner: Heavy set of 5.

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 2 Rope Climb

Minute 2: 5 Handstand Push-ups

Minute 3: 12 Hollow Rocks

Minute 4: 15 Goblet Squats (53, 35)

Minute 5: 40s Burpees

Rx+:(Legless Rope Climb) (Strict HSPU)

(10 Alt. Pistols for Goblet Squats. add

weight if needed)

L3: (1 Ground to standing with rope + 8

Ring Rows) (10 Box Push-ups) (35, 25)

L2: (8 Ring Rows) (10 Strict Neutral Grip

DB Press @moderate) (30, 20)

Extra Credit

3 Rounds of:

1a) Dirty 30s x 10 ea. Rest 45s.

(Tricep ext./rolling tricep ext./neutral press)

1b) Side Plank x 20s ea. Rest 45s.