CrossFit Belleville – WOD
WarmUp
0:30 Active Samson
0:30 Push-Up to Down Dog
0:30 Pausing Glute Bridges
0:30 Active Spiderman
0:30 Cossack Squats
0:30 Child’s Pose
Overhead Squat
with an empty barbell
5 Good Mornings
5 Elbow rotations
5 Back Squats
5 Snatch Grip Behind the Neck Strict Presses
[Knuckles over the Bar, Elbows Under]
5 Snatch Grip Stiff Legged Deadlifts
[ Pull the Bar into the Pockets]
5 Power Snatches
2 Pausing Overhead Squats
[ Depth, Externally rotate shoulders, inside of elbows to the sky]
Weightlifting
Overhead Squat (Build to a heavy set of 2)
*15 minutes
Metcon
KaRandy (Time)
For Time [18 Minute Cap]:
75 Power Snatches (75/55)
150 Wallballs (20/14)
*Partition However You’d Like
Cool Down
1:00 Child’s Pose