CrossFit Belleville – WOD

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Warm up/Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Gymnastics

GOAT EMOM (8min)

ODD Mins: 1 Movement Athlete Choice

EVEN Mins: 1 Movement Athlete Choice
pick from:

kipping/pullups/C2B/rope climbs/Bar muscle ups/ring muscle ups/Hand stand push ups/handstand walk/pistols/rope climbs

Metcon

Metcon (No Measure)

EMOM 25

Min 1: 30 KBS (55,35)

Min 2: 15 Box Jumps (24,20)

Min 3: 30 Lunges

Min 4: 15 Toes To Bar

Min 5: 30sec Farmers Hold (AHAP)