CrossFit Belleville – WOD
Warm up/Mobility
Line Drills:
Knee to Chest
Soldier Kicks
Walking Samson
Walking Spidermans
Side Lunges
*Switch every 25meters-one gym length
1 Light Kettlebell
Farmers Carry Down & Back
20 Seconds Kettlebell Deadlifts
20 Seconds AbMat Sit-ups
Front Rack Carry Down & Back
20 Seconds Russian Kettlebell Swings
20 Seconds AbMat Sit-ups
Overhead Carry Down & Back
20 Seconds Kettlebell Swings
20 Seconds AbMat Sit-ups
*Down with the right, back with the left.
Kettlebell Thoracic Opener: 1 Minute
Place foam roller right around the base of the shoulder blades and kettlebell an arms distance behind you. Lift hips up and grab kettlebell with both hands. With belly tight, drop hips towards the ground to feel a nice stretch through the upper body as we work through thoracic spine extension.
Pigeon Pose + Kettlebell Lat Stretch: 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. During stretch, reach across the body and grab onto the handle of the kettlebell to also stretch out the lat.
Gymnastics
Handstand Push-Up (EMOM 12)
Min 1 : 3 Strict Handstand Push ups
Min 2 : 20sec Hollow Hold
Min 3 : 20sec Superman Hold
Metcon
Rope Swing (AMRAP – Rounds and Reps)
AMRAP 15:
3 Rope Climbs
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
L3: 2 Rope climbs
L2: 9 Strict pullups (assisted), 35/25
L1: 9 DB Strict Press, 25/15
Extra Credit
3 sets w. light DBs
8 Front Raises
8 Lateral Raises
8 Ws
8 Goal Posts