CrossFit Belleville – WOD

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WarmUp

Roxanne (No Measure)

Dumbell Warmup (No Measure)

(completed with light dumbbells)

5 Romanian Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Romanian Deadlifts

Mobility

Pigeon Pose on Box: 45 Seconds Each Leg

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Dumbbell Squat Hold: 1 Minute

Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Gymnastics

Rope Climb (EMOM 12)

ODD: 1 Rope Climb

EVEN: 30sec Hollow Hold

Metcon

Rugrats (Time)

Every 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 DB Front Squats (50s/35s)

15/12 Calorie Assault Bike or 20/15 Row

Score is Slowest Round

L2: 35/20

L1: 25/15, 12/9Cal

Extra Credit

3 x 6 Strict Pullups

*use bands if necessary