CrossFit Belleville – WOD

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Warm up/Mobility

High Knees

Butt Kicks

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Frankesteins

Triple tap (Switch Half way)

Jumping Jack Shuffle (switch half way)

Over the fence

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

Strength

Back Squat (EMOM 5 x 5 @ 60 %)

*with 1 second pause at the bottom of each rep

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)

L2: (65, 45) (Jumping Pull-ups)

L1: (45, 35) (Ring Rows)

8:00 Cap

Extra Credit

1a) Birddog: 4 x 5 ea. (3 count hold). No rest.

1b) Banded Plank Row: 4 x 8 ea.

*adv single leg.

2) Foam Roll Quads x 60s each.