CrossFit Belleville – WOD

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WarmUp

Mixing it up (No Measure)

30sec

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Romanian Deadlifts

Front Squats

Mobility

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Gymnastics

EMOM 10

ODD : 5 Strict Pullups

EVEN : 5 Strict Ring/Box Dips

Metcon

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/85)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

Extra Credit

2 x 60sec Dead Hang