CrossFit Belleville – WOD

Warm up/Mobility

30 Second

Rotating Through Partners

Easy Row

Knuckle Drags

Active Spidermans

Medium Row

Cossack Squats

Active Samson

Faster Row

Air Squats

Push-up to Down Dog

Scorpions x 5 per side

Pigeon Pose 1 min per side

Weightlifting

Snatch Grip Deadlift (3 x 3 @60% of Snatch)

Snatch Pull (5 x 3 @ 100% of Snatch)

Snatch (5 x 2 @ 80% of Snatch)

Metcon

Free Bird (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/55)

7/5 Calorie Row or Bike

7 Burpees

*Athlete 1 will complete a full round. Once the burpees are completed, the athlete 2 can begin their round and then athlete 3.

L3: (55/35)

L2: (35/25)

L1: (25/15)

Pull up accessory work

Pinkie push/Thumb push Drill (internally/externally rotating shoulder)

3 x 10