CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

60 Seconds

PVC Pass Throughs

Active Spidermans

Push-up to Down Dog

40 Seconds

PVC Overhead Squats

Mountain Climbers

Push-up to Down Dog

20 Seconds

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Cool Down

**Chest Stretch:** 1 Minute Each Side

**Lower Back Foam Roll:** 2 Minutes

**3-Way Shoulder Stretch: **30 Seconds Each Stretch