CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Easy Bike / Row

Active Samson

Easy-Moderate Bike / Row

Active Spidermans

Moderate Bike / Row

Box Step-ups (Low Box)

Moderate-Fast Bike / Row

Lateral Box Step-Overs

Single Dumbbell Warmup

*Each Side With Light Dumbbell:*

5 Deadlifts

5 Russian Swings

5 Hang Muscle Cleans

5 Strict Presses

5 Reverse Lunges

MOBILITY

Pigeon Pose on Box: 45 Seconds Each Side

Child’s Pose on Box: 30 Seconds

Box Spring (Time)

75/50 Calorie Assault Bike / Row

40 Dumbbell Hang Clean and Jerks (50/35)

50 Dumbbell Box Step-ups (24/20)

40 Dumbbell Hang Clean and Jerks (50/35)

75/50 Calorie Assault Bike

*25 min Cap

** Alternate arms every 5 reps on the DB Hang Clean and Jerks