CrossFit Belleville – WOD

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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)