CrossFit Belleville – WOD

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WarmUp

Line Drills 2 (No Measure)

High Knee Karaoke

Over the Fence

Knee to Chest

Walking Pigeon

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Double Tap

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Mobility

Couch Stretch: 45 Seconds Each Side

Child’s Pose : 45 Seconds

Weightlifting

HHS + OHS (EMOM 9 x 1)

High Hang Snatch

Overhead Squat

Metcon

Quarter Zip (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups/Barbell Rows

8 Power Snatches (155/105)

12 Jumping Lunges