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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Box Step-ups

Knuckle Drags

Active Samson

Active Spidermans

Push-up to Down Dog

Box Step-ups

30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbell Strict Press

*All Right, Then All Left*

## Barbell Warmup ##

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

# MOBILITY

Dumbbell Assisted Straddle Stretch: 1 Minute

Drop Ankle Stretch: 40 Seconds Each Side

Weightlifting

Shoulder Press (1 RM)

Metcon

Hot & Bothered (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps (24″/20″)

10 Deadlifts (185/135)