CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Slow Squats

Box Step-ups

Moderate Row

Cossack Squats

Lateral Box Step-Overs

Faster Row

Cook Squats

Box Jump with Step Down

Mobility

Barbell Ankle Stretch 60 sec

Wrist Stretch 60 sec

Weightlifting

3 Position Snatch (Build to a moderate weight)

High Hang- Hang – Floor
*20minutes

Metcon

Singled out (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Alt. Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

*On Clean & Jerk Alternate Hands Every 5 Reps

After Party

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell (Front Rack) Static Squat

Rest as Needed Between Sets