CrossFit Belleville – WOD
WarmUp
8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press
5 PVC Liftoffs
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
Hang Power Snatch (Build to a Heavy 3)
*20min
Metcon
Castaway (Time)
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
*15min
After Party
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-up
Strict Ring Dip
Push-up
Rest 3 Minutes
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups