CrossFit Belleville – WOD
WarmUp
**Set 1**
5 Up-Downs
10 Single arm KBS
**Set 2**
5 Up-Downs
10 Russian KBS
**Set 3**
5 Up-Downs
:20 Farmer KB Hold / Side
**Set 4**
10 Up-Downs
:20 KB Goblet Squat Hold
Metcon
Carry it on (3 Rounds for reps)
– RX –
AMRAP 5
5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
– INTERMEDIATE –
AMRAP 5
5 KB Swings Single-Arm Swings / Arm (35/26#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
– BEGINNER –
AMRAP 5
5 KB Swings Single Arm Swings / Arm (26/18#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
Skill
10 Sets:
5 Unbroken Toes-to-Bar + 2 Bar Muscle-ups
– Rest 1:00 between sets
*15 minutes
Accessory Work
3 Set:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side
*12 minutes
Cool Down
2 Sets:
:30 Seated Torso Twist / Side
:30 Seated Straddle Stretch