CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Gymnastics

GOAT EMOM (EMOM 12)

ODD Mins: 1 Movement Athlete Choice

EVEN Mins: 1 Movement Athlete Choice
Both movements should be gymnastic

Metcon

Cement Mixer (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

*score is the slowest of the 7 rounds

Extra Credit

2min Couch Stretch (1min each)

1 min Child’s Pose

1 min Tree pose