CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Easy Bike

Squat to Ball

Moderate Bike

Ground to Overhead with Ball

Faster Bike

Squats with Ball

20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Medicine Ball: 1 Minute

Weightlifting

HPS + PS (EMOM 12)

Hang Power Snatch + Power Snatch
*Build to a Heavy Complex

Metcon

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

*If unable to Assault Bike, complete 15/12 Cal Row

L2: (35/25) (Knee raises)

Extra Credit

3 x 30sec Weighted plank AHAP