Announcements
🥂 Our Mother’s Day WOD + Mimosas is back May 8th! If you are a mom, have a mom, know a mom, then come celebrate with us! 🥂
CrossFit Belleville – WOD
WarmUp
**1 set:**
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk
**1 set:**
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses
**1 set:**
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings
10 PVC Pass throughs
5 Around the world / side
10 PVC OHS
Skill
3 sets:
10 snatch pulls (35/45 lb)
10 high hang snatches
10 snatch balances
– Rest as needed between sets.
– Focus on hitting positions over moving too fast.
– 10 minutes
Metcon
Metcon (Time)
– RX –
3 rounds for time:
21 KB swings (16/24 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run
– INTERMEDIATE –
3 rounds for time:
21 KB swings (12/16 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (12/16 kg)
800-m run
– BEGINNER –
3 rounds for time:
21 KB swings (8/12 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (8/12 kg)
400-m run
*16 minutes
Accessory Work
**3 sets:**
:45 GHD hip extension hold
:45 GHD sit up hold
*both parallel
Cool Down
**Accumulate:**
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)