CrossFit Belleville – WOD

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WarmUp

30sec (No Measure)

Jumping Jacks

Active Spidermans

Air Squats

Active Samson

Cossack Squats

Push-up to Down Dog
Cook Squats

Shoulder taps

Dead Hang

Kip

Mobility

Child’s Pose- Elevated

Chest stretch -Against the wall

Gymnastics

EMOM 12

Min 1: 9 T2B

Min 2: 30sec Hollow Hold

Min 3: 30sec Superman Hold

Metcon

Shut Down (Time)

On the 4:00min x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttle Runs

Score is Slowest Round

L3: 35/25

L2/1: 25/15, Burpees

Extra Credit

Accumulate

50 Barbell curls