CrossFit Belleville – WOD

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Warm up/Mobility

Warm Yet (No Measure)

10 Min Running Clock

1 Min Pigeon Stretch (30sec each)

30sec Dead Hang

10 Walking Lunges

1 Min Russian Baby Maker

30sec Active Hang

10 Squats

1 Min Calf/Achilles Stretch (30sec each)

Strength

Back Squat (5 x 3 @ 75%)

*15min

Front Rack Lunge (3 x 12 – Build to something heavy.)

*15min

*Reverse Lunge

Metcon

Sore Subject (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders

8 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

*Score today is the lowest number of repetitions across the 8 rounds of both movements.

Extra Credit

3×12 Reverse Flys (DB)

3×6 Seated Strict Press (DB)