CrossFit Belleville – WOD

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WarmUp

Line Drills 2 (No Measure)

High Knee Karaoke

Over the Fence

Knee to Chest

Walking Pigeon

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Double Tap

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Mobility

3-Way Banded Shoulder Stretch: 30 Seconds Each Direction on Each Arm

Lat Stretch – Cross Body – Overhead on Elbow

Weightlifting

Snatch Balance (Heavy 1)

*20min

Metcon

Slam Dunk (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

15 V-ups

3 Rope Climbs

Extra Credit

Negative Pull Ups 3 x 5

Negative pull ups or chin ups are great for improving your pulling strength while working on your grip. Start with your chin over the pull up bar and lower yourself over a 5 count. This can be scaled by performing with your feet on the ground or progressed by holding weight between your ankles.