CrossFit Belleville – WOD
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