CrossFit Belleville – WOD
Warm up/Mobility
On a 5:00 Clock:
:30 PVC Pass Through
:30 PVC Lat Stretch (switch as needed)
1:00 Bike
:30 Knuckle Drags
:30 Hang from Pull-Up Bar
1:00 Bike
:30 Active Spiderman
6 DB Deadlift – 3 Right / 3 Left
6 Hang Power Snatch – 3 Right / 3 Left
4 DB Snatch – Switch at the bottom
4 DB Snatch – Switch overhead
4 DB Snatch
:20 Hollow Hold
:20 Superman Hold
5 Kip Swings
5 Kip Swings + Legs Up (Straight)
5 Kip Swings + Knees Up
5 Toes-to-Bar
4 Box Step-Up (no load)
4 Box Step-Up (light load or game load) – on the shoulder
4 Box Step-Up (light load or game load) – holding by the side
Metcon
Adulting (AMRAP – Rounds and Reps)
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24/20)
After Party
30-25-20-15-10:
Heavy Russian Kettlebell Swings
*After Each Set: 5 Handstand Push ups
*12 Min Cap
Foam Party
:30 on each body part/each side
1. Lower to Upper Back
2. Lats
3. Hamstrings
4. IT band
5. Calves