CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Inchworms

Kettlebell Deadlifts

Double Unders

Push-up to Down Dog

Kettlebell High Pulls

Double Unders

Active Spidermans

Russian Kettlebell Swings

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

Pigeon Pose: 45 seconds Each Side

Up Dog: 1 Minute

Skill

EMOM 8

Min 1: 30sec Dead Hang

Min 2: 3 Push ups, 6 Squats

Metcon

After Hours (Time)

For Time:

21-18-15-12-9-6-3

Russian Kettlebell Swings (70/55)

After Each Round:

15 AbMat Sit-ups

30 Double Unders

*22 min cap

L3: 55/35

L2: 35/25, 90 Single Unders