CrossFit Belleville – WOD

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WarmUp

1 Minute Glute Bridges

30 Seconds Inchworm

1 Minute Glute Bridge Walkouts

30 Seconds Inchworm

1 Minute Air Squats

30 Seconds Inchworm

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

Frog Stretch: 1 Minute

Squat Hold: 30 Seconds

Weightlifting

HPS+PS+OHS (Every 2 Min x 6 Rounds)

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats

Metcon

Red Zone (Time)

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)

*20min Cap