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CrossFit Belleville – WOD

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WarmUp

6 Minutes For Quality

15 Pausing Glute Bridges (2 Seconds at Top)

12 Barbell Bent Over Rows

9 Barbell Romanian Deadlifts

6 Barbell Rollouts

*Use Light Weight for Barbell Movements*

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Gymnastics

*15 min

Pull ups/Chest to Bar/Muscle up

Pick your hardest progression

Metcon

Buttercup (Weight)

On the 3:00 x 5 Rounds:

2 Bar Muscle ups

25 AbMat Sit-ups

5 Deadlifts

* We’ll build in weight with each round

* All 5 reps are designed to be completed unbroken