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CrossFit Belleville – WOD
Warm up/Mobility
AMRAP 10
200m Jog
:30 Active Spiderman
Row 250/200m
:30 Inch-Worm to Push-Up
Bike 500/450m
:30 Squats
200m Power Walk DB Farmer’s Carry
1 min Active Samson
1 min Push up to Down Dog
1 min Pigeon (30sec each side)
Metcon
John Deere (Time)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50s/35s)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50s/35s)
21-15-9:
Row Calories
Bike Calories
* Score = Time it takes to complete the workout
* Ladies calorie conversion = 15/12/9 🤷🏻♀️🙊😏
* Time Cap = 30:00
Cool Down
200m Group Walk
Walk, Knee Hugs, Quad Stretch, Shoulder Hugs, chat
1:00 Pike Stretch
1:00 Frog Stretch