CrossFit Belleville – WOD

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Warm up/Mobility

:20 seconds jumping jacks

5 Push-ups

:20 seconds active spidermans

4 Push-ups

:20 seconds active samson

3 Push-ups

:20 seconds air squats

2 Push-ups

:20 seconds cook Squats

1 Push-up

:20 seconds jumping jacks

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Skill

12min

Box Jumps

Play with the box, find a high single

Metcon

Climbing Cindy (Weight)

Alternating EMOM 20

Min 1: 1 Round of Cindy

Min 2: 3 Deadlifts (Climb in Weight)

1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats