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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