CrossFit Belleville – WOD
Warm up/Mobility
Lower body Warm up (No Measure)
2 Rnds
6 RDLs
6 Front Rack Reverse Lunge (3each)
6 Back Squat
10 x-Band walks (Right/Left)
5 Foam Roll Adductor passes
Then,
10 V-Stretch
10 Cossack Squats (5each)
Banded Ankle mobility (30s each)
Weightlifting
20min
Snatch Pull
3 @ 70%
3 @ 80%
2 @ 90%
5 x 1 @ 105%
*High Pulls
Metcon
Revenge (Time)
4 rounds
5 Power Snatches (155/105)
6 Bar Muscle Ups
L3: (135/95) (3 Bar Muscle ups)
L2: (115/75) (10 Chest to bar)
L1: (95/65) (10 Pull ups)
*16min cap
Extra Credit
accumulate 50 GHD or V ups