CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Gymnastics

Muscle Ups

Efficeincy Tips

https://www.youtube.com/watch?v=DaRjG5BzDhM

Technique WODhttps://www.youtube.com/watch?v=nFGA9eG-JaA
*15 min

*Accumulate 10 Muscle ups (Ring or Bar)

or 15Strict Pullups and 15 Strict Ring Dips.

Metcon Prep

*8min

Deadlift Warm up

Metcon

No Brainer (5 Rounds for time)

On the 3:00 x 5 Rounds:

21 Plate Hops (45)

12 Shuttle Sprints (10meters)

6 Deadlifts

Build in Loading on the Deadlift

*Score today is slowest round, however we should record the weights used on each round in the notes section.

Extra Credit

3 x 12 Bird Dogs

3 x 12 Dead Bugs