CrossFit Belleville – WOD
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