CrossFit Belleville – WOD
Kettlebell Warm up,
30s of work/30s of rest.
-Single-arm KB Swing (both sides)
-KB Push Press (both)
-Figure 8 (both directions)
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
Speed Bench Press (EMOM 9 x 3 @ 50-60%)
*These need to be explosive.
*Change grip every 3 sets ie. close,
1-Arm KB Row w. rotation: 3 x 8 ea.
Metcon (No Measure)
Minute 1: 2 Rope Climbs
Minutes 2: 10 T2B
Minute 3: 10/8 Calorie Bike/Row (or 100m
Minutes 4: 10 Burpees
Minute 5: Rest
Rx+:(Legless Rope Climbs) (15 of T2B)
L3: (1 Rope Climb)
L2: (5 Strict Chin-ups per round band
assisted per set) (K2C)
L1: (10 Ring Rows per set) (Abmat Situps)
3 Rounds of:
25 Banded Face Pull-aparts
25 Single Arm Banded Pushdowns each
30 Russian Twists w. a plate.