CrossFit Belleville – WOD

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Warm up/Mobility

*with a friend*

1 Minute Bike

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

1 Minute Bike

30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats

1 Minute Bike

30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead 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

Mobility

Friend 1:

Barbell Thoracic Opener

Friend 2:

Barbell Ankle Stretch

Weightlifting

Overhead Squat (Build to a Heavy 1)

*20min

Metcon

Hot Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike

*12min cap

L3: 95/65

L2: 75/55

L1: 45/35

Extra Credit

5×8 Toes to Rope