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CrossFit Belleville – WOD

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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