CrossFit Belleville – WOD
WarmUp
**3 sets**
:20 double knee tucks in a plank
– Rest :10
:20 jumping jacks
– Rest :10
**1 set**
5 box jumps
5 jumping pull-ups
5 KB swings
5 walking-lunge steps
5 knees-to-elbows
5 push presses
5 GHD back extensions /Superman
5 wall-ball shots
5 burpees
5 double-unders
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Sporty Forty (Time)
40 box jumps (20/24 in)
40 jumping pull-ups
40 KB swings (12/16 kg)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (35/45 lb)
40 GHD back extensions/Superman
40 wall-ball shots (14/20 lb)
40 burpees
40 double-unders
*30 minutes
Dirty Thirty (Time)
30 box jumps (20/24 in)
30 jumping pull-ups
30 KB swings
30 walking-lunge steps
30 knees-to-elbows
30 push presses (35/45 lb)
30 GHD back extensions/Superman
30 wall-ball shots (14/20 lb)
30 burpees
30 double-unders
*30 minutes
Cool Down
**Accumulate**
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)