CrossFit Belleville – WOD

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WarmUp

30 Sec

Row

Pass throughs

Bike

Around the world

Row

Overhead Squats

Bike

Pass throughs (a little narrower)

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

Wrist Stretch 60 seconds

Weightlifting

Tall Snatch (Work up to a moderate set of 2)

*Technique comes first. Always.

*20min

Metcon

TriSprint (AMRAP – Reps)

4 Rounds

AMRAP 4:

30/20 Cal Row

20/14 Cal Bike

AMRAP 10 meter Shuttles

2 minute rest