CrossFit Belleville – WOD

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Warm up/Mobility

Full body (No Measure)

30sec

Air Squats

Child’s Pose

Cook Squats

Pigeon Pose

V-Roll

Wrist Stretch

Dead Hang

Russian Baby Maker

Scap Rotations

Ankle Rotations

Scap Pull ups

Samsons

Gymnastics

EMOM 12

Min 1: 5 HSPU/Wall climb 20sec hold

Min 2: 6 T2B/Knee Raises

Min 3: 8 Pistols

Min 4: 1-2 Ring Muscle Ups

Metcon

Metcon (AMRAP – Rounds)

AMRAP 25:

50 Meter Sled Push (95/45)

100 Meter Kettlebell Run (55/35)

200 Meter Run

Extra Credit

High Fives all Around