CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Active Samson

Arm Circles (Forward)

Front Plank

Arm Circles (Backwards)

Hollow Hold

Alternating Bird Dogs

Right Side Plank

Push-up to Down Dog

Left Side Plank

Dead Hang From Pull-up Bar

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

Midline

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Superman (2 Seconds at Top)

Minute 2: 15 Sit-ups

Minute 3: 21 Kettlebell Russian Twists

Metcon

Strict Press Lynne (AMRAP – Reps)

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

Pull ups: Barbell Bent Over Rows