CrossFit Belleville – WOD
WarmUp
2 Minutes For Quality:
10 Glute Bridges
10 Kettlebell Deadlifts
2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings
2 Minues For Quality:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats
*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
Kettlebell Calf Smash: 30 Seconds Each Side
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
Strength
Back Squat (3 x 5 @ 80%)
*20min
Metcon
Taco Bell (AMRAP – Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
L3: 30sec attempts
L2: 105 Single Unders, 35/25
L1: 105 Single Unders, 25/20
After Party
Body Armor
3 Giant Sets:
14 Front Rack Reverse Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets