CrossFit Belleville – WOD

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WarmUp

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1-2 Minutes

Barbell Ankle Stretch: 1 Minute

Weightlifting

Snatch (1 RM)

*20min

Metcon

Metcon (AMRAP – Reps)

Fight or Flight

AMRAP 15:

15 Wallballs (20/14)

15 Hang Power Snatches (95/65)

15 Box Jumps (24/20)

15 Front Squats (95/65)

15 Calorie Row

After Party

Tempo Back Squat

5 Sets:

1 Tempo Back Squat

2 Back Squats

**Tempo:**

* 5 Seconds Down

* 1 Second Pause

* Regular Stand

**Set 1:** 60%

**Set 2:** 65%

**Sets 3-5:** 70%