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CrossFit Belleville – WOD

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Warm up/Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Metcon

Metcon (AMRAP – Reps)

Tabata:

Romanian Deadlifts

Hollow Hold

Glute Bridges

V-ups

* Tabata is 8 rounds of 20 seconds work + 10 seconds rest

* With some rest built in, look to stay moving for as much of the 20 seconds as possible

* We’ll complete all 8 rounds at one station before advancing to the next

*Score is all the reps