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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Box Step-ups

Slow Air Squats

Lateral Box Step-ups (30 Seconds Each)

Slow Air Squats

Box Jump (Step Down)

Slow Air Squats

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Metcon

Cannonball (Time)

5 Rounds:

21/15 Calorie Row

15 Box Jump Overs (24/20)

7 Squat Cleans (155/105)

*25minutes

Quaranteam

Metcon (Time)

HOME GYM

5 Rounds For Time:

30 Walking Lunges

50 Double Unders

30 Single Dumbbell Russian Swings (15 Each)

*25 minutes