Announcements
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*N E W* 8AM CLASS STARTING AUG 17TH! MON/WED/FRI
CrossFit Belleville – WOD
WarmUp
Warmup Run
400 Meter Easy Jog
30 Seconds
Down Dog
Single Arm Dumbbell Rows (30 Seconds Each)
Inchworm to Push-ups
Single Arm Dumbbell Deadlifts (30 Seconds Each)
Hollow Hold
Single Arm Dumbbell Strict Presses (30 Seconds Each)
Arch Hold
*Performed With Lighter Dumbbell*
Mobility
Child’s Pose: 60sec
Hamstring Stretch: 40 Seconds Each Side
Metcon
Space Needle (Time)
For Time:
2 Rounds
30 Pull-ups
200 Meter Run
30 Alternating Dumbbell Power Snatches (70/50)
200 Meter Run
20 Chest To Bar Pull ups
200 Meter Run
20 Alternating Dumbell Power Snatches (70/50)
200 Meter Run
10 Bar Muscle Ups
*40 min