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CrossFit Belleville – WOD
Warm up/Mobility
3 Rounds
30 Seconds PVC Straight Legs Swings (15 Seconds Each)
30 Seconds PVC Pass Throughs
30 Seconds PVC Sotts Press
30 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 1 Minute
Active Twisted Cross: 1 Minute
Weightlifting
Overhead Squat (Every 2 Minutes x 6 Sets)
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
*You can go as heavy or as light as you want:
* **Lighter:** Primer for the Conditioning Piece or Technique Focus
* **Heavier:** Strength Piece (Getting Above Workout Weight)
* Each set is designed to be completed unbroken (rack is optional)
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
Quaranteam
Metcon (AMRAP – Rounds and Reps)
10 Rounds For Time:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks