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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

*Performed with Light Dumbbell:*

Easy Bike

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Active Samson

Moderate Bike

Single Dumbbell Strict Press (30 Seconds Each Side)

Active Spidermans

Faster Bike

Single Dumbbell Deadlifts (30 Seconds Each Side)

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Pigeon Pose: 1 Minute Each Side

Weightlifting

Deadlift (1 RM)

Metcon

Metcon (AMRAP – Reps)

4 Rounds For Reps:

1 Minute Max Single Dumbbell Alt.Power Snatches (50/35)

1 Minute Max Situps

1 Minute Max Calorie Bike

1 Minute Rest