CrossFit Belleville – WOD
Warm up/Mobility
:30
Soldier Kicks
Cossack Squats
High Knees
Butt Kickers
Side Shuffle
10 Mountain Climbers
10 KB Deadlift (Lighter KB)
10 Alternating V-ups
10 Mountain Climbers
10 Russian KB Swings (Lighter KB)
10 Sit-ups
10 Russian KB Swings (Workout KB)
10 Sit-ups
200m run
Weightlifting
HPC + FS (EMOM 15)
Hang Power Clean + Front Squat
1-5 :Warm up
6-10: Work
11-15: GO!
Metcon
Olive (Time)
– RX –
400m Run
50 Russian KB Swings (53/35#)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings
– LEVEL 2 –
400m Run
50 Russian KB Swings (35/25#)
200m Run
50 Sit-ups
200m Run
50 Sit-ups
400m Run
50 Russian KB Swings
– LEVEL 1 –
200m Run
25 Russian KB Swings (25/20#)
200m Run
25 Sit-ups
200m Run
15 Sit-ups
200m Run
15 Russian KB Swings
*20 minutes
Cool Down
**2 Sets:**
1:00 Calf Stretch / Side
1:00 Pigeon Stretch / Side