CrossFit Belleville – WOD

WarmUp

PVC

5 Snatch Balance

5 OHS

10 Around the Worlds

Empty bar

2 High Hang Snatch

2 Hang Snatch

2 Snatch

Mobility/Prep

Lax Ball in Scapular x 30s each

Lax Ball in Pec x 30s each

Banded Lat Stretch x 30s each

Strength/Skill

1) 3 Position Snatch: 4 x 1 + 1+1.

2) 1-Arm DB Rows: 3 x 12ea.

2) Russian Twists: 3 x 20.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 21:

10 Calorie Row

15 Power Snatches (75, 55)

20 Air Squats

25 Sit-ups

Extra Credit

Side Plank: 3 x 20s each.