CrossFit Belleville – WOD
WarmUp
1 Minute Each
Wall Squats
Box Step-ups
Active Spidermans
PVC Pass Throughs
Easy Row
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
Child’s Pose on Box: 1 Minute
Wall Twist: 45 Seconds Each Side
Midline
EMOM 9
Min 1: Reverse Burpees
Min 2: Bicycle Situps
Min 3: Superman
Metcon
The Old Block (Time)
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Lateral Barbell Burpees
20 Power Snatches (115/85)
1,000 Meter Row
*22 minutes