CrossFit Belleville – WOD

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WarmUp

30 Seconds Active Samson

1 Minute Alternating Bird Dogs

30 Seconds Active Spidermans

1 Minute Shoudler Taps [

30 Seconds Down Dog

1 Minute Elevator Push ups

30 Seconds Up Dog

1 Minute Side Plank (30 Second Each Side) )

Midline

3 Supersets:

30 Elevator Pushups

30 Weighted AbMat Sit-ups

Rest 2 Minutes Between Sets

*15 min

Metcon

Farmhand (Time)

5 Rounds:

30 Walking Lunges

200 Meter Single Arm Farmers Carry (50/35)

30 AbMat Sit-ups

*25min cap