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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Easy Bike

Lateral Squats

Down Dog

Moderate Bike

Wall Squats

Inchworm to Push-ups

Faster Bike

Goblet Squats

Side Plank (Each Side)

Single Dumbbell Warmup

20 Seconds Each Side

*With Lighter Weight:*

Single Dumbbell Deadlift (Between Legs)

Single Dumbbell Russian Swings

Single Dumbbell Strict Press

MOBILITY

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Warrior Squats: 1 Minute

Metcon

Control_Alt_Delete (Time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Assault Bike

*score is the slowest of the 4 rounds

*Bike Subs:

* 25/18 Calorie Row

* 400 Meter Run

* 30 Shuttle Runs [10 Meters]