Announcements
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CrossFit Belleville – WOD
WarmUp
Dynamic Warm up (No Measure)
High Knees
Butt kicks
Over the fence
Lunge/twist
Backwards jog
Shuffle
Double tap
Long Jump
belly up sprint
Belly down sprint
Mobility
Tissue Work x 10 passes each
– Thoracic Spine
– Lats
– Adductors
Weightlifting
Overhead Squat (5 x 4)
*work up to 75%
*add weight each set
*from the rack
Strength
Supinated Grip BB Rows: 3 x 8
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
30 DB Thrusters (50, 35)
400m Run
30 Alt. DB Snatches
400m Run
30 DB Push Press
400m Run
30 DB Front Squats
Run 400m
*one person works
*split run and DB work however desired
Extra Credit
Accumulate:
50 Hollow Rocks
60 Alternating DB Curls
75/50 Push-ups