CrossFit Belleville – WOD
WarmUp
30 Seconds Each
PVC Pass Throughs
Active Samson + Air Squat
Box Facing Alternating Step-ups (Low Box)
PVC Overhead Squats
Inchworm to Push-up
Lateral Box Step Overs
PVC Overhead Squats (More Narrow)
Push-up to Down Dog
Box Facing Alternating Step-ups (Higher Box)
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
15 Band Pull aparts
30sec Right Pec Stretch
15 Band Pull aparts
30sec Left Pec Stretch
Weightlifting
Bench Press (1 RM)
*20min
*Go for it
*Make sure you have a spotter
Metcon
Power Move (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
L3: 75/55
L2: 55/45
L1: 45/35, step ups