CrossFit Belleville – WOD

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WarmUp

2 rounds

5 Cook Squats

2 Burpees

6 Cossack Squats

2 Burpees

7 Squats

Metcon

Sweat Buckets (Time)

50-40-30-20-10: Calorie Row

10-20-30-40-50: Calorie Bike

or (if not enough equipment)

150 -120-90-60-30: Double Unders

10-20-30-40-50: Box Jumps

*30min cap

Accessory Work

Turkish get ups

*3 sets 4 reps each arm

*adding weight each set

Extra Credit

Child’s Pose 1 min

Downward Dog 30 Sec

Puppy pose 1 min

Downward Dog 30 sec

Thread the needle 30 sec each