CrossFit Belleville – WOD

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WarmUp

Thunderstruck – Burpees

I love the way you lie – Situps/Hollow Hold

Mobility

Pigeon Pose 30sec each

Childs pose 30sec

Downward dog 30sec

Russian baby makers 30sec

Warrior Squats x 5 each side

Metcon

Heartbreaker, Dream Maker (AMRAP – Rounds and Reps)

Ascending Ladder in 10 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 2

6 Synchronized Burpees

etc…

I Row, You Plank (Time)

4000m Row

Athlete 1 Rows while Athlete 2 Planks.

If Athlete 2 drops, then rowing stops

*20min cap