CrossFit Belleville – WOD

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WarmUp

20sec

Single Unders

PVC Pass Throughs

Sit-ups

Single Unders

PVC Lat Stretch

Arch Ups (opposite of superman)

Single Unders

PVC Overhead Squats

V-Ups with PVC

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

Couch Stretch 30sec each leg

Weightlifting

Snatch DL + Snatch Pull on a Riser

1 Snatch Grip Deadlift

1 Snatch Pull

(standing on a Riser)

Metcon

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)

L3: 115/80

L2: 60sec attempts, knee raises, 95/65

L1: 180 singles, sit ups, 75/55