CrossFit Belleville – WOD

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Warm up/Mobility

Bike Warmup

30 Seconds Easy

20 Seconds Moderate

10 Seconds Fast

30 Seconds

Front Plank

Slam Ball Deadlifts

Slam Ball Strict Press

20 Seconds

Side Plank (Each Side)

Slam Ball Deadlifts

Slam Ball Strict Press

10 Seconds

Burpees

Slam Ball Deadlifts

Slam Ball Strict Press

MOBILITY

Table Top Stretch: 1 Minute

Child’s Pose on Ball: 1 Minute

Skill

Max Height Box Jump (Distance)

Max Height Box Jump
*15min

Metcon

Goldilocks (Time)

3 Rounds:

25meter Bear Crawl

20 Slam Balls (20)

30/21 Calorie Assault Bike

*18min cap

Extra Credit

**Up Dog:** 1 Minute

**Banded Hamstring Stretch:** 1 Minute Each Side

**Child’s Pose :** 1 Minute