CrossFit Belleville – WOD

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WarmUp

30 Seconds

Row

Push-up to Down Dog

Sit-ups

30 Seconds

Row

Active Samson

Hollow Hold

30 Seconds

Row

Inchworms

Plank Hold

Mobility

8 Cook Squats

1min Wrist Strerch

Skill

15 min

Handstand Push Up technique work

Or

Muscle up technique work

Metcon

Adele (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute DB Thrusters (50,35)

1 Minute AbMat Sit-ups

1 Minute Rest

*Score is total reps

Extra Credit

5min Static Stretch