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)