CrossFit Belleville – WOD

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Warm up/Mobility

Bike Warmup

2 Minute Easy Ride

30 Seconds Each

Active Samson

Front Plank on Hands

Up Dog

Push-up Plank to Front Plank

Straight Leg Sit-ups

Shoulder Taps

Arch Hold

Inchworm to Push-up


Pec Stretch on Wall: 40 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

KickStarter (AMRAP – Rounds and Reps)


30/21 Calorie Assault Bike

20 Single Arm Dumbbell Hang Clean and Jerks (50/35)

30 AbMat Sit-ups

20 Hand Release Push-ups