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CrossFit Belleville – WOD

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Warm up/Mobility

Row Warmup

2 Minutes Easy

30 Seconds Each

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Plank Shoulder Taps

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Thoracic Opener: 2 Minutes

Kneeling Hamstring Stretch: 45 Seconds Each Side

Calves Foam Roll: 45 Seconds Each Side

Metcon

**Dedicated to RiBry ;)**

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Quaranteam

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

55 Double Dumbbell Deadlifts

55 Single Dumbbell Goblet Squats

55 Shuttle Runs [10 Meters]
55 Double Dumbbell Push Press