CrossFit Belleville – WOD

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WarmUp

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Mobility

Pigeon Pose 30s each leg

Cook Squats x6

Midline

EMOM 14

EVEN : 20sec Front Hold (ribcage down, elbows in with DB) + 8 Sit ups

ODD: 12 Wall Balls (20,14)

Metcon

Liquid Laugh (AMRAP – Reps)

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Row/Bike

1 Minute Rest

Extra Credit

Banded Face Pulls 3 x 12

Seated DB Ceans 3 x 8