CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers
1min Child’s Pose

1min Lat Stretch (Child’s Pose/arm under)

Gymnastics

EMOM 9

1 Rope Climb + 10 Goblet Squats (55/35)

Metcon

Ring the Bell (Time)

27-21-15-9

Kettlebell Swings (70/55)

Burpees

400m Run

L3: (55/35)

L2: (35/25)

L1: (25/20) (start at 21)
*24 min cap

Extra Credit

3 x 10 Reverse Flys

3 x 10 DB Rows