CrossFit Belleville – WOD

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Warm up/Mobility

Chan Warm Up (No Measure)

– 25 Jumping Jacks (Hands touch behind then over head)

– 25 Jumping Jacks (Swing hands forward to back)

– 8 Long lunge elbow to ankle

– 12 Single Leg lateral lunge

– 10 Hinged speed skater

– 5-4-3-2-1

Hamstring push-up

– Arm circles Small – Large / Large – Small

– Towel Twists

Video

https://www.youtube.com/watch?v=sI8h1xNUxcE

Gymnastics

EMOM 8

HSPUs x 6/Handstand hold x 20sec/Handstand Walk

Metcon

Metcon (No Measure)

*35 min

Empty Sled pushes/Spint x 50m

1min Rest

Front rack carries x50m

1min Rest

DB Thrusters x15

1min Rest

Farmer carries x50m