CrossFit Belleville – WOD
Dynamic Warm up (No Measure)
High Knees
Butt kicks
Over the fence
Lunge/twist
Backwards jog
Shuffle
Double tap
Long Jump
belly up sprint
Belly down sprint
Mobility/Prep
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
Weightlifting
Power Snatch (6 x 2 )
*adding weight each set.
Strength/Skill
SUPERSET
1a) DB Reverse Lunges: 3 x 6 ea.
1b) 1-Arm DB Rows: 3 x 8 ea.
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Lateral Burpees
L2: (65, 45)
L1: (45, 35)
*20:00 Cap (total)