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CrossFit Belleville – WOD
Warm up/Mobility
:30 Arm Circles (small to big; forwards and backwards)
:30 Arm Hugs and Arms Up and Down
1:00 Child’s Pose on the Box
:30 Alternating Lunges
:30 Active Spiderman
1:00 Samson Stretch (:30 each side)
:30 Push-Up to a Step Up on Box
1:00 Squat Hold
:30 Slow Squats
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
Metcon
Bottoms Up (AMRAP – Rounds and Reps)
AMRAP 12:
2 Burpee Box Jumps (30″/24″)
15 Hand Release Push Ups
4 Burpee Box Jumps (30/24″)
15 Hand Release Push ups
Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.
Rest
6 minutes
Bottoms Down (AMRAP – Rounds and Reps)
AMRAP 12:
2 Burpee Box Jumps (30″/24″)
12 Pistols (Alternate)
4 Burpee Box Jumps (30/24″)
12 Pistols (Alternate)
Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.
Cool Down
Puppy Pose 1 Min
Scorpion 30sec each side
Pike Stretch 1 Min