CrossFit Belleville – WOD

WarmUp

Kettlebell Warm up,

30s of work/30s of rest.

-Single-arm KB Swing (both sides)

-KB Windmill

-Goblet Squat

-KB Push Press (both)

-KB Swing

-Figure 8 (both directions)

Mobility/Prep

2 Sets :

15 Light DB Rows (squeeze scaps)

10 DB Kickbacks

*Rest as needed between sets

Weightlifting

Floor Press (EMOM 9 x 3 @ 60% / 1 ct pause on floor)

– Change grip every 3 sets (close,

medium, wide)

Strength

KB 1-Arm Row w. a rotation: 3 x 10 ea.

– pronoted to neutral grip

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20:00 Cap

L3: (75, 55)

L2: (65, 35)

L1: (300m Run) (35, 25 Goblet

Squat)

Extra Credit

Banded Hammer Curls: 3 x 25.