CrossFit Belleville – WOD

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WarmUp

High Knee Karaoke

Over the Fence

Knee to Chest

walking Pigeon

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kicks

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

5min Calf/Hamstring Stretch

Metcon

Sprints (Time)

3 Rounds:

200 Meter Run

Rest*

400 Meter Run

Rest*

600 Meter Run

Rest*

*Rest is equal to work.

*40min cap