CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Easy Row

Active Spidermans

Moderate Bike

Moderate Row

Mountain Climbers

Faster Bike

Faster Row

Burpees

Mobility

10 Cook Squats

Ankle mobility (45sec each)

Pigeon Pose (45sec each)

Metcon

Engine (Time)

3 Rounds:

40/30 Calorie Assault Bike

800 Meter Row

40 Double Unders

30 x 10 Meter Shuttle Run

20 Burpees

*30min cap

After Party

Strict Gymnastics

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Dip Support Hold