CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Shuttle Runs

Walking Butt kicks – Quad Stretch

Walking Knee to Chest

Shuttle Runs

Soldier Kicks

Bear Walk

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps

Inchworm

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry

*(Using Lighter Dumbbell. 30 Seconds Walk Per Side In Same Lane as Shuttles)

Mobility

Pigeon Pose: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Weightlifting

Hang Power Snatch (Build to a Heavy 2)

*20 minutes to build up.

*Note that the first hang power snatch starts with a deadlift and a pause.

*Sound form over weight. Always.

Metcon

Layaway (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

L3: 55/35

L2: 35/25, 20 Sit ups

Extra Credit

3 x 20sec L-Hang