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CrossFit Belleville – WOD

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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