CrossFit Belleville – WOD
Kettlebell Warm up,
30s of work/20s of rest.
-Single-arm KB Swing (both sides)
-KB Push Press (both)
-Figure 8 (both directions)
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Tricep Kickbacks
*Rest as needed between sets
Floor Press (1 RM)
Beginner: Heavy set of 5.
Metcon (No Measure)
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)
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.