CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

8 min Dynamic Warm up

Banded Snatch Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS

Strength

Barbell Glute Bridge (4 x 8, work up to a heavy set)


Squeeze glutes for a 1-2 count a top. Rest 90s

Metcon

Metcon (Time)

5 Rounds of:

15 Power Snatch (75, 55)

12 Lateral Burpees

Rest 1:1

*Score = total time

L3: (65, 45)

L2: (55, 35)

L1: (35, 25)

16:00 Cap (total time)

Extra Credit

Tall Kneeling to Standing 4 x 4 ea. Rest 30s.

Banded Pallof Presses w. 1 count hold: 4 x 10 ea. Rest 30s