CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Row

Glute Bridges + Air Squats

Moderate Row

Right Leg Glute Bride + Air Squats

Faster Row

Left Leg Glute Bride + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Mobility

Pigeon Pose: 30 Seconds Each Side

Back Squat Hold: 1 Minute Hold

Strength

Back Squat (3 x 6 @ 70%)

*20min

Metcon

Escape from Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

*20min Cap

Extra Credit

Mega set

40 Bicycle situps

35 Situps

30 Russian twists

25 Hollow Rocks

20 Leg Raises

15 Crunches

10 Bob Marleys