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CrossFit Belleville – WOD

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WarmUp

Bike Warmup

2 Minute Easy Bike

30 Seconds Each

*With Single Light Dumbbell:*

Air Squats

Dumbbell Goblet Squats

Down Dog

Dumbell Single Arm Russian Swings (15 Seconds Each Side)

Inchworm to Push-up

Dumbbell Single Arm Strict Press (15 Seconds Each Side)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Goblet Squat Hold: 45 Seconds

Table Top Stretch: 45 Seconds

Strength

Back Squat (1 RM)

*20min

21 Savage (Time)

For Time:

Buy-In: 75/50 Calorie Assault Bike

Directly Into…

21 Double Dumbbell Front Squats (50s/35s)

21 Double Dumbbell Push Presses (50s/35s)

21 Double Dumbbell Hang Clusters (50s/35s)

*16 min