CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Active Spidermans

Alternating Bird Dogs

Active Samson

Shoulder Taps

Down Dog

Front Plank

Mobility

Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

Accessory Work

3 Giant Sets:

12 Bent Over Rows (135/95)

Max Strict Presses

Rest 2 Minutes Between Rounds

Metcon

Cash Back (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Push Press (115/75)

100m Sprint

*22min