CrossFit Belleville – WOD

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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