CrossFit Belleville – WOD

Warm-up

Dynamic Warm-up

Mobility

Tissue Work x 10 passes each

– Thoracic Spine

– Lats

– Adductors

Strength/Skill

1) RDLs: 4 x 8.

– Add weight each set

2) BB Rows: 3 x 10.

Metcon

Metcon (Time)

30 DB Thrusters

300m Row

Rest 2:00

40 Alt. DB Snatches

300m Row

Rest 2:00

50 DB Push Press

300m Row

Rest 2:00

60 DB Front Squats

300m Row

25:00 Cap
*if weather permits sub Row with 200m Run

*DB weight is your choice

Extra Credit

100 Banded Leg Curls

100 Banded Pull-aparts