CrossFit Belleville – WOD

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Warm up/Mobility

Mixing it up (No Measure)

30sec

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Romanian Deadlifts

Front Squats

Mobility

Pigeon Pose 1 min per side

Couch Stretch 1 min per side

Metcon

Dumb Luck (Time)

Buy-In: 60/45 Calorie Assault Bike

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

50meters Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 50/35

Box: 24/20
*30min