CrossFit Belleville – WOD
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