CrossFit Belleville – WOD

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WarmUp

1 Round

1 Minute Bike

30 Seconds Active Spidermans

1 Minute Bike

30 Seconds Mountain Climbers

1 Minute Bike

30 Seconds Push-up to Down Dog

1 Minute Bike

30 Seconds Squat to Stands

*Increase Pace on Bike Each Round*

Mobility

Pigeon Pose: 1 Minute Each Side

2 rounds

15 Pull aparts

7 Push ups

5/3/1 – Wendler

Bench Press (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Touch the sky (AMRAP – Rounds and Reps)

AMRAP 15:

300 Meter Assault Bike

9 Burpees to Target (6″)

Foam Party

5-8 minutes of rolling and stretching