CrossFit Belleville – WOD

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WarmUp

Mixing it up (No Measure)

30sec

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Romanian Deadlifts

Front Squats

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Front Rack Stretch- floor :45sec

Weightlifting

Front Squat (Find your heavy 1)

*20min

*High priority on moving well.

Metcon

Funny Bone (Time)

21-15-9:

Kettlebell Swing (70/55)

Box Jump Overs (24/20)

Front Squats (135/95)

*12min cap

L3: 55/35, 115/75

L2: 35/25, 95/65

L1: 35/25 Russian Swings, Box Step Overs, 75/55

Extra Credit

Banded Pallof Press

3 x 8 Each side