CrossFit Belleville – WOD

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Warm up/Mobility

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Then

Child’s pose :30sec

PVC pass throughs :30sec

Gymnastics

EMOM 8

Odd: 2 Ring Muscle up

Even: 4 Ring Dips

Metcon

Lead Foot (AMRAP – Rounds and Reps)

AMRAP 4:


27/21 Calorie Row


27 Burpees


27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:


21/15 Calorie Row


21 Burpees


21 Toes to Bar


rest 4 minutes


AMRAP 4:


15/9 Calorie Row


15 Burpees


15 Pull-ups

L3/2: (Pull ups) (Knees to chest) (Ring Rows)

Extra Credit

4 x 8 DB Bicep curls