CrossFit Belleville – WOD

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WarmUp

Tabata warm up (No Measure)

20sec on 10sec off

4 rounds of

Air squat

Push Up

4 Rounds

Cossack Squats

Mountain Climbers

Mobility

Wrist Stretch 1min

Pigeon Pose 45sec each

Gymnastics

EMOM 20

Min 1: 20 Hollow Rocks

Min 2: 20 Superman

Min 3: 10 Toes to bar

Min 4: 2 Bar Muscle ups

Min 5: 20 Situps

Metcon

Bells and Whistles (Time)

AMRAP 15:

400 Meter Row

20 Kettlebell Swings (53/35)

25meter Bear Crawl
Girls Do:

AMRAP 12:

300m Row

14 KBS

15meter Bear Crawl