August.. the Sunday of summer

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CrossFit Belleville – WOD

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Warm up/Mobility

**Set 1**

10 Plank to Down Dog

10 Alternating Scorpion Stretch

10 Arm Circles (Forwards)

10 Arm Circles (Backwards)

**Set 2**

10 Air Squats

10 Inch Worms (No push-up)

10 Leg Swings / Leg (Side to Side)

10 Leg Swings / Leg (Front to Back)

**Set 3**

10 Air Squats

5 Push-ups

10 Sit-ups

10 Superman Arch-ups

5 Push-ups

Metcon Prep

**1 Set**

:20 Pull-ups or scaling option

:10 Rest

:20 Push-ups or scaling option

:10 Rest

:20 Air Squats

:10 Rest

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

1:00 Wrist Stretch

1:00 Alternating Scorpion Stretch

1:00 Child’s Pose

1:00 Frog Pose

1: Pigeon Pose /per side