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CrossFit Belleville – WOD
WarmUp
3 Rounds
30 Seconds Each
Bike (Increase Intensity Each Round)
Light Single Dumbbell Deadlifts (Between the Legs for 15 Seconds Each)
Inchworms to Push-up
Alternating Box Step-ups
Mobility
Child’s Pose on Box: 45 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Midline
EMOM 10
ODD: 12 V-ups
EVEN: 20 Sec Banana Hold
Metcon
Dumbo (Time)
5 Rounds
21/15 Calorie Assault Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24/20)
*30 min Cap