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CrossFit Belleville – WOD
Warm up/Mobility
1 Minute Each
1 Minute Bike
1 Minute Slow Wall Squats
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute [Hollow Hold]{Arch Hold] (30 Seconds Each)
1 Minute Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Ankle Stretch: 30 Seconds Each Side
Strength
Front Squat (On the 2:30 x 5 Sets)
10-8-6-4-2:
Front Squats
*Unbroken reps
*Start at around 55%
Metcon
Tricycle (Time)
For Time:
Buy-In: 2,000/1,600 Meter Bike
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
*25min