CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Box Step-ups

Active Samson

Active Spidermans

Inchworm to Push-up

Shoulder Taps

Arch Hold

Hollow Hold

Straight Leg Sit-ups

Slow Air Squats

Knuckle Drags

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Back Squat (3-3-3-2-2-1)

*Every 2 Minutes x 6 Sets

* Either work up to a “heavy single” for the day or if not enough weight then pause squats 3:1:1

Metcon

Devil In Diguise (AMRAP – Rounds and Reps)

AMRAP 14:

10 Single Arm Devil Presses (50/35)

10 Single Dumbbell Box Step-ups (50/35) (24″/20″)

10 Toes to Bar