CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

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

Power Snatch + OHS Complex (EMOM 12)

*Build up in weight

*Technique, Consistency, Intensity

Metcon

Crazy Stairs (Time)

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

*22min