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CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute Each

Single Unders

Active Samson

Single Leg Glute Bridges (30 Seconds Each)

40 Seconds Each

Double Taps

Push-up to Down Dog

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 40 Seconds

Forearms Stretch: 40 Seconds

Pec Stretch On Wall: 40 Seconds Each Side

Metcon

Wonderworld (Time)

100 Double Unders

21 Power Cleans (155/105)

21 Bar-Facing Burpees

100 Double Unders

15 Power Cleans (155/105)

15 Bar-Facing Burpees

100 Double Unders

9 Power Cleans (155/105)

9 Bar-Facing Burpees

*25minutes
Subs

Dubs: 300 Singles/90 seconds attempts/100 Line hops

Power Cleans:Double Dumbbell Power Cleans/Single Dumbbell Power Cleans

Bar Facing Burpees: Regular Burpees/Dumbbell Facing Burpees