CrossFit Belleville – WOD
WarmUp
:30 Seconds
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Air Squats
Wallball Partner Warmup
Grab a partner and a light wallball for this warmup.
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
Weightlifting
Mobility
Dumbbell Squat Hold: 1 Minute
Dumbbell Ankle Stretch: 30 Seconds Each Side
Chest Stretch – Rig: 30 Seconds each Side
Snatch Complex – Dead/Pull/Snatch (EMOM 12 @ 65% of Snatch)
Snatch Grip Deadlift
Snatch Pull
Snatch
Metcon
Vader (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
L3: 35/25
L2: 14/10, 25/20, Burpees
Extra Credit
3 x 10 Reverse Flys (lying belly down on a bench)