CrossFit Belleville – WOD

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WarmUp

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Anthonys (Spidermans)

10 Romanian Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Mobility

Couch Stretch – :30 Seconds Each Leg

Door frame Stretch – :30 Seconds each side

Metcon Prep

10 min

Find 2 friends.

Warm up each movement for the metcon

Metcon

Slot Machine (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Extra Credit

Pigeon Pose 1 min each

Frog stretch 1 min