CrossFit Belleville – WOD

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Game

Partners

10 Squat/Ball toss

10 Side passes (each side)

10 Over Under Passes

Mobility

Shoulder TLC (No Measure)

2min Foam Roll Lats/T-Spine (all directions)

T-Spine rotation Sequence x5/side

Hand behind back

Hand behind the head

Hand extended forward, palm towards the ceiling

Plank to downward dog

Wall slides (or Floor slides) x 10

Ys, Ts, Ws (on floor) x 10

How To:

Muscler up: Ring or Bar

Gymnastics

EMOM 10

Odd: Muscle ups

Even: 30sec Plank

Metcon

Saved by the bell (Time)

5 Rounds:

21 Air Squats

15 Burpees

9 Alternating Dumbbell Snatches (50/35)

*15 min Cap

Extra Credit

3 sets: Superset

10 GHD Situps

10 GHD Hip Extensions