CrossFit Belleville – WOD
WarmUp
30 Seconds
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings (15 Seconds Each Side)
Quick Single Unders
PVC Lat Stretch
PVC Overhead Squats
Higher Single Unders
Narrower PVC Pass Throughs
Narrower 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
Overhead Squat (Build to a heavy single (3sec pause))
Metcon
Double Jointed (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
L3: 75/55
L2: 75/55, 30sec attempts
L1: 45/35, 90 single unders
After Party
Single Arm Dumbbell Work
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row