CrossFit Belleville – WOD

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WarmUp

45 Seconds

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

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

Barbell Thoracic Opener: 2 Minutes

Weightlifting

3 Position Snatch

High Hang- Hang – Floor
*20min

*Squat it!

Metcon

Six flags (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight