CrossFit Belleville – WOD

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Warm up/Mobility

200 Meter Run

40 Seconds

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Meter Weighted Run

30 Seconds

Reverse Lunges

Lateral Hops Over Something

50 Meter Weighted Run

20 Seconds

Burpees

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 1 Minute

Metcon

El Nino (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Sandbag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)

*25min cap

Finisher

Core Blaster (No Measure)

4 rounds:

10 V-ups

15 Sit ups

20 Russian Twists

30 sec Elbow Plank (Right, Middle, Left) *switch each round