CrossFit Belleville – WOD

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Warm-up

500m easy row

Mobility

Russian Baby maker

Cook Squats

Downward Dog

Pigeon

Childs pose w arm under

3 way Shoulder Stretch

Gymnastics

EMOM 10

20 sec holds

Odd: L hang

Even: Handstand Hold

Metcon

Super Swole Sunday (No Measure)

4 Rounds, (building in weight for bench and rows)

12 Dumbbell Bench Press


12 Dumbbell Bent Over Rows (each arm)


12 Dumbbell Reverse Lunges (50s/35s)

followed by

100 Banded Pull aparts

*rounds are not for time, just completion, however we will have 30min to complete