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CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds Each
Box Step-ups
Active Samson
Push-up to Down Down Dog
Active Spidermans
Shoulders Taps
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose on Box: 1 Minute
5 Cook Squats
Barbell conditioning
Renegade of Squats (AMRAP – Reps)
3 Rounds at 115/85
1 min Front Squats
1 min rest
1 min Back Squats
1 min rest
1 min Air squats
1 min rest
L3: 95/65
L2: 75/55
L1: 55/45
*Score is slowest round
Metcon
DelighT (AMRAP – Rounds and Reps)
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
Quaranteam
AMRAP 15:
21 Dumbbell Facing Burpees
15 Double Dumbbell Deadlifts
12 Double Dumbbell Hang Power Cleans
9 Double Dumbbell Push Jerks