CrossFit Belleville – WOD

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Warm up/Mobility

60-45-30 Seconds

Alternating Bird Dogs

Shoulders Taps

Glute Bridge Walkouts

Flutter Kicks

High Knee Run (In Place)

Accessory Work

~AMRAP 5:

Strict Pull-ups

Every Minute on the Minute:

7 Dumbbell Push-ups

~Alternating On the Minute x 10:

1st Minute: 4 Tempo Split Squats (Left)

2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

~50-40-30-20-10:

Hollow Rocks

After Each Set:

20 Dumbbell Rows From Push-up Position (10/Side)