CrossFit Belleville – WOD

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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