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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Assault Bike

Push-up to Down Dog

Hollow Hold

Moderate Assault Bike

Push-up to Down Dog

Arch Hold

Faster Assault Bike

Push-up to Down Dog

Straight Leg Sit-ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Overhead Wall Stretch: 45sec

Reverse Table Stretch: 45sec

Couch Stretch: 45sec Each Side

5/3/1 – Wendler

Front Squat (DELOAD)

40% x 5

50% x 5

60% x 5

Shoulder Press (DELOAD)

40% x 5

50% x 5

60% x 5

Metcon

Push Pop (Time)

4 Rounds For Time:

800 Meter Assault Bike

16 Toes to Bar

8 Push Jerks (165/115)

*22 min