CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds Each

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Hollow Hold

Cossack Squats

PVC Superman Hold

## Overhead Squat 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

PVC Wall Squat: 1 Minute

PVC Lat Stretch: 1 Minute

Weightlifting

Snatch Balance + OH Squat (EMOM 12)

2 Snatch Balance plus 1 Overhead Squat
*Only add weight if you are 100% comfortable with the movement

Metcon

The Fray (Time)

800 Meter Run

30 Chest to Bar Pull-ups

30 Overhead Squats (115/85)

400 Meter Run

15 Chest to Bar Pull-ups

15 Overhead Squats (115/85)

# 800/400 METER RUN

* 1,000/500 Meter Row

* 800/400 Meter Ski Erg

* 50/35-25/18 Calorie Assault Bike

*20min Cap