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CrossFit Belleville – WOD

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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