CrossFit Belleville – WOD

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WarmUp

1 Minute of each:

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

:30 seconds of each

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

Mobility

Looking to get as comfortable as possible in the bottom position today.

Grab a kettlebell.

Russian Baby Makers– 1 Minute

With feet in squat stance, looking to keep whole foot on the ground and drive knees out with the elbows

Weighted Russian Baby Makers – 1 Minute

Holding the bottom of a squat with kettlebell tight to the body. Main focus here is keeping chest as upright as possible.

Leverage Russian Baby Makers – 1 minute

Place the kettlebell on the floor in front of you. Sit into the bottom of the squat, pulling back on the weight to pull chest upright and butt toward the heels.

Weighted Ankle Stretch – 30sec each side

Step out into a lunge and place weight on top of front knee, driving knee out over the toe with heel still on the ground. Actively move the knee back and forth out over the big toe and out over the pinky toe.

Weightlifting

Snatch (8 x 3 building up in weight)

*20 min

*Squat

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L3: 7-5-3

Ring Muscle Ups

Squat Snatch

L2.5: 9-7-5

Burpee Chest to Bar Pull-ups

Power Snatch

L2: 9-7-5

Burpee Pull-ups

Power Snatch

L1: 9-7-5

Burpees

Ring Rows

Power Snatch

*18min cap

Extra Credit

3 x 6 shoulder rotations (both ways)

3 x 4 Negative pull ups (5 sec lowering)