CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

30 Seconds

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats

PVC Pass Throughs

PVC Overhead Squats

Couch Stretch 1min

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

Weightlifting

Overhead Squat Complex (Build to a heavy complex)

One 2 sec pause OHS + One OHS
*20min

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20min cap

Extra Credit

3 sets w. DBs

12 Chest Flys

12 Skull Crushers