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CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute

30 Seconds Box Step Overs (Low Box)

30 Seconds Box Jump Overs (Low Box)

30 Seconds Each

Lateral Hops Over PVC Pipe

PVC Around the Worlds (15 Seconds Each Direction)

PVC Pass Throughs

PVC Lat Stretch

PVC Overhead Squats

PVC Sotts Press

PVC Lift Offs

PVC Arch Hold

PVC Hollow Hold

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 30 Seconds

How To:

Mini Bar Muscle Up Clinic

*10 Minutes

Metcon

Muscle Memory (Time)

5 Rounds For Time:

12 Box Jump Overs (30/24)

9 Power Snatches (115/85)

6 Bar Muscle-ups

*25 Min