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CrossFit Belleville – WOD
Warm up/Mobility
:30 Active Spiderman (alternating legs)
1:00 Squat Hold
:30 Frog Hops
1:00 Lunges (forward & backwards in-place)
:30 Push-Up to Down-Dog
2 Min Practice Pistols
Accessory Work
3 Giant Sets
Max Reps Barbell Strict Press (40% of 1RM Jerk)
10 Supinated Grip Barbell Bent Over Rows
20 Single Leg Glute Bridges (10 Each Side)
*15 minutes
Metcon
Peek-A-Boo (Time)
42-30-18
Pistols
21-15-9
Diamond Push Ups
42-30-18
GHD Sit-Up/Weighted Sit-Ups
*Score = Time it takes to complete the workout
*18 minute Cap
After Party
** 3 Sets For Quality**
20 Barbell Good Mornings
20 Barbell Single Leg Romanian Deadlifts (10 Each Side)
Cool Down
1:00 Child’s Pose
1:00 Frog Stretch