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CrossFit Belleville – WOD
Warm up/Mobility
10 Air Squats
10 Hollow Rocks
10 Boot Strappers
10 Superman
30 sec Russian Baby Makers
30 Sec Hollow Hold
Pigeon Pose 45 sec Each Side
Overhead Strect (against the wall) 1 minute
Midline
Metcon (Time)
21-18-15-12-9-6-3
Toes to bar/Vups
Weighted Sit ups
*20 minutes
Metcon
Full Circle (Time)
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
*25 min cap
Quaranteam
Metcon (Time)
1,200 Meter Run / 60 Burpess
100 Double Unders
800 Meter Run / 40 Burpees
100 Double Unders
1,200 Meter Run / 60 Burpees
*25 minutes