CrossFit Belleville – WOD

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WarmUp

3 Rounds

30 Seconds Each

Down Dog

Kipping

Inchworm to a push up

Cook Squats

Mobility

Child’s Pose : 60 Seconds

Pec Stretch: 30 Seconds Each Side

Midline

Tabata Holds (20 ON 10 Off)

1 Tabata Round Hollow Hold

1 Tabata Round Arch Hold

Metcon

DOMination (AMRAP – Rounds and Reps)

AMRAP 22

21 Strict Press (75/55)

*Every time you break, do 3 Burpees

15 Chest to Bar

*Every time you break, do 3 Burpees

9 Handstand Push ups

*Every time you break, do 3 Burpees

3 Bar Muscle ups

After Party

Bicep Curls

3 x 12 (Empty Barbell)