CrossFit Belleville – WOD

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WarmUp

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

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

Strength

EMOM 12

ODD: 6-8 Push ups

EVEN: 30 sec Superman Hold

Metcon

Hot Route (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50/35)