CrossFit Belleville – WOD

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Warm up/Mobility

60sec

Easy Bike/Row

Active Spidermans

3 Good Mornings + 3 Elbow Rotations

45 Seconds

Moderate Bike /Row

Active Samson

3 Romanian Deadlifts + 3 High Pulls

30 Seconds

Faster Bike / Row

Push-up to Down Dog

3 Hang Power Cleans + 3 Front Squats

MOBILITY

Couch Stretch: 1 Minute Each Side

Wrist Stretch: 1 Minute

Weightlifting

Major Clean Complex (E2MO2M x 6)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
*increase weight after each round

Metcon

Hang Glide (Weight)

On the 3:00 x 7

18/12 Calorie Assault Bike/Row

5 Hang Power Cleans

Build in Weight Each Round. Score is last weight. Post Times in Comments.

Extra Credit

Calf/Ankle Stretch 1 min

Pigeon Pose 1 min

Downward dog 1 min

Straddle 1 min