CrossFit Belleville – WOD

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Warm up/Mobility

Full body (No Measure)

:30sec easy Row

:30sec Downward Dog to push up

:30sec med Row

:30sec Childs Pose

10 Leg Swings each

10 Cossack Squats

5 Cook Squats

25 Banded Pullaparts

15 Overhead Banded Pullaparts

:30sec Toe Walk

:30sec Heel Walk

25 Banded Pullaparts

15 Overhead Banded Pullaparts
*15min

Gymnastics

EMOM 6

8 Alt. Pistols

EMOM 6

8 Toes to Bar

Metcon

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds

*25min Cap

Extra Credit

3×12 V-ups