CrossFit Belleville – WOD
Warm up/Mobility
On a 8:00 Clock
8 Elbow-to-Instep Stretch
10 Scap Push-ups
8 Kip Swings
10 Overhead Walking Lunges (pvc)
5 Toes-to-Rings
With Empty Barbell
5 Reps Muscle Snatch
5 Reps Power Snatch
5 Reps Overhead Squat
Weightlifting
MS/PS/OHS (Every 90 sec x 8)
2 Muscle Snatch + 3 Power Snatch + 1 Overhead Squat
*Add weight as you feel appropriate
Metcon
Ringer 1 & Ringer 2 (Time)
30-20-10
Calorie Bike
Toes-to-Rings
– Rest 1:00
15-10-5
Burpee-to-Target (6″)
Overhead Squats (135/95)
*20 min Cap
L2:
*15-10-5 Toes-to-Rings
*Burpees
*Overhead Squats (95/65#)
L1:
*15-10-5
Calorie Bike
Sit-ups
*15-10-5
Burpees
Overhead Squats (55/45#)
Cool Down
5 min Static Stretching