CrossFit Belleville – WOD


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)


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,

medium, wide.


1-Arm KB Row w. rotation: 3 x 8 ea.


Metcon (No Measure)

EMOM 20:

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)

(30s Bike)

Extra Credit

3 Rounds of:

25 Banded Face Pull-aparts

25 Single Arm Banded Pushdowns each

30 Russian Twists w. a plate.