CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds:*

Easy Row

Right Side Plank

Right Side Kettlebell Deadlift

Active Samson

Moderate Row

Left Side Plank

Left Side Kettlebell Deadlift

Active Samson

Faster Row

Front Plank

Double Kettlebell Deadlift

Active Samson

Couch Stretch 1 min each side

Skill

EMOM 16

Min 1: 12 Box Jumps

Min 2: 30sec Hollow Hold

Min 3: 12 Push Ups

Min 4: Rest

Metcon

Knee Slapper (AMRAP – Rounds and Reps)

AMRAP 15:

25m Walking Lunge

200 Meter KB Farmers Carry (55s/35s)

30 AbMat Sit-ups

300 Meter Run