CrossFit Belleville – Mom Strong

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Breathing Homework

10 Piston breaths

10 Double piston breaths

10/side ab-mat piston breaths

Warm-up

30s Slow row

30s Right spiderman

30s Left spiderman

30s Medium row

30s Samson stretch

30s Downdog

30s Fast row

30s Squats

30s Child pose

Strength

4 ROUNDS

15 Hip thrusts on bench

15 Lateral bands/side

15 Glute bridge

*Rest

Metcon

21-15-9

Row for cal

Squats

Step ups

Cool Down

3 Rounds

Accumulate 30s of static hang

10/side lateral door pulls