CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Straight Leg Sit-ups

30 Seconds Active Samson

30 Seconds Arch-ups

30 Seconds Active Spidermans

2 Rounds

30 Seconds Flutter Kicks

30 Seconds Step Back Lunges

Mobility

Pike Stretch: 45 Seconds

Up Dog: 45 Seconds

Down Dog: 45 Seconds

Accessory Work

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Bicep Curls

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

Onside Kick (AMRAP – Rounds and Reps)

AMRAP 16:

3 Toes to Bar, 20 Walking lunges, 15 Push ups

6 Toes to Bar, 20 Walking lunges, 15 Push ups

9 Toes to Bar, 20 Walking lunges, 15 Push ups

…

[Add 3 Toes to Bar Each Round)

Sub T2B:Vups/Situps