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CrossFit Belleville – WOD
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)