CrossFit Belleville – WOD

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Warm up/Mobility

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Strength/Skill

4:00min Accumulate as many Hip Bridges as you can with your partner.

*one person works at a time.

Metcon

Pass the Baby (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

400 Meters Partner Run

30 Wall Balls

20 KBS

10 Burpees

400 Meter Partner Run

30 Lunges

20 Sit ups

10 Burpees

400 Meter Partner run

30 Squats

20 T2B

10 Burpees

*All work is done while one person holds a 10lbs Plate/KB/DB/Ball.

**If the “baby” touches the ground at any time, 15 burpees

Extra Credit

A.M.M.A.P. 😉

*As Many Mimosas As Possible.