CrossFit Belleville – WOD

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Warm up/Mobility

Teams of 2

AMRAP 8:

30 Second Synchro Hollow Hold

200-ft. Bear Crawl

30 Second Synchro Superman Hold

BEAR CRAWL

* Switch out every 100-ft.

SYNCHRO HOLDS:

* Accumulate 30 seconds in a hold together

***Barbell Thoracic Opener: 2 Minutes ***

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Gymnastics

EMOM 12:

Min 1: 30sec Handstand push ups

Min 2: 3 Strict Pull ups

Metcon

Body Slam (Weight)

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Russian KBS (70/55)

5 Push Press

*Build in Weight on the Push Press*

After Party

Body Armor

4 Giant Sets:

16 Weighted Sit-ups

12 Barbell Romanian Deadlifts

8 Pausing Barbell Rows (2 Seconds on Chest)

*Rest 2 Minutes Between Sets*