CrossFit Belleville – WOD
WarmUp
30 Seconds
Easy Bike
PVC Pass Throughs
Active Spidermans
Moderate Bike
PVC Overhead Squats
Active Samson + Air Squat
Faster Bike
PVC Pass Throughs (More Narrow)
Push-up to Down Dog
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Warrior Squats: 1 Minute
Barbell Thoracic Opener: 1 Minute
Weightlifting
Power Snatch (Build to a Heavy Single)
*20min
Metcon
Hot Flash (Time)
30-20-10:
Power Snatches (95/65)
Assault Bike Calories
*21-14-7 Cal for girls 🙂
*15 min cap