CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills + Mobility

30sec

Easy Jog

Knee to Chest

Soldier Kicks

Side Lunge

Moderate Jog

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose

Squat Hold

Metcon

Death By Thrusters (AMRAP – Rounds and Reps)

Min 1: 1 Thruster (115/75)

Min 2: 2 Thruster (115/75)

Min 3: 3 Thruster (115/75)

…………………………..

continue adding one rep every minute

till you DIE!!
*20min cap

Metcon

Wet Floor (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)