CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

*Try to Get More Narrow with Each Set on PVC*

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

Couch Stretch: 1 Minute Each Side

Weightlifting

Overhead Squat (Build to a Heavy set of 3)

*from the rack

*20 min

Metcon

Face Time (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups

L3: 75/55, Pull ups

L2/1: Front Squats, Sumo Deadlift, Ring Rows

Foam Party

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minute Each Side

Upper Back Foam Roll:

1-2 Minutes