CrossFit Belleville – WOD

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Warm up/Mobility

30sec x 2 rounds

Active Samson

Toe Touches

Jumping Jacks

Knuckle drugs

Cook Squats

Cossack Squats

Metcon

Cash Flow (Time)

24/21 Calorie Bike/ Row

40 Walking Lunge

21/18 Calorie Bike/ Row

40 Walking Lunge

18/15 Calorie Bike/ Row

40 Walking Lunge

15/12 Calorie Bike/ Row

40 Walking Lunge

12/9 Calorie Bike/ Row

40 Waliking Lunge

9/6 Calorie Bike/ Row

40 Walking Lunge

6/3 Calorie Bike/ Row

Sub Cals:

* 10 Meter Shuttle Runs (48-42-36-30-24-18-12)

* Outisde Runs: 1000-800-600-400-200-100-50 Meters

*30min cap

Foam Party