CrossFit Belleville – WOD

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WarmUp

Dumbell Warmup (No Measure)

(completed with light dumbbells)

5 Romanian Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Romanian Deadlifts

Mobility

Couch Stretch 1 min per leg

Child’s Pose 1 min

Upward Facing Dog 1 min

Gymnastics

EMOM 10

ODD: Handstand hold 20sec

EVEN: Hollow hold 30 sec

Metcon

Metcon (Time)

Pick Six

6 Rounds:

10 Dumbbell Strict Presses (35s/20s)

10/7 Calorie Assault Bike

20 AbMat Sit-ups

*24min Cap

*15/12 Row or 10/7 Burpees