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CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Squat to Ball

Active Spidermans

Ball Russian Twists

Push-up Shoulder Taps*

Ball Deadlifts

Push-up to Down Dog

Ball Cleans

*Using a lighter Wall ball*

Mobility

Ball Squat Hold: 1 Minute

Using the ball to assist the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Wrist Stretch: 1 Minute

Overhead Stretch on Wall: 1 Minute

Place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Gymnastics

EMOM 10

ODD : 1-2 Rope Climbs

EVEN: 20sec Hollow Hold

Metcon

Crop Top (Time)

5 Rounds:

21 Wallballs (20/14)

50m Farmers Carry (53s/35s)

9 Handstand Push-ups

*Alternatives for HSPUs: Seated DB Strict Press.

*18min cap

Extra Credit

Child’s Pose 1min

Pigeon 1min each

Savasana 1 min