CrossFit Belleville – WOD

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WarmUp

Warmup Run

200 Meter Run

*Followed By….*

30 Seconds

AbMat Sit-ups

Air Squats

Push-up to Down Dog

Kettlebell Deadlifts

Russian Kettlebell Swings

Box Step-ups

Box Jumps (Step Down)

Metcon

Metcon (Time)

Marathon Wednesday

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts (75/55)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

* If unable to run, complete one of the following:

* 500 Meter Row

* 28/20 Calorie Assault Bike

** 45min cap

Extra Credit

Pigeon pose on Box 1 min each

Child’s pose on Box 1 min