CrossFit Belleville – WOD
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%