CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Row

PVC Straight Leg Swings (30 Each Side) [

PVC Overhead Squats

45 Seconds

Moderate Row

PVC Pass Throughs

PVC Overhead Squats

30 Seconds

Faster Row

PVC Lat Stretch

PVC Overhead Squats

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

Weightlifting

Muscle Snatch (Build to a moderate set of 3)

*15 min

Metcon

Four Square (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

Foam Party

COOL DOWN

Lats Foam Roll:

1-2 Minutes Each Side

Upper & Lower Back Foam Roll:

1-2 Minutes

Quads Foam Roll:

1-2 Minutes Each Side