CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds of Each:
* Alternating box step ups
* Slow and Controlled Air Squats
* PVC Pass Throughs
* Box Jumps & Step Down
* Kang Squats (Bodyweight “Good Morning” to squat to stand)
* PVC Around the Worlds (15 Seconds Each Direction)
**Mobility**
Barbell Ankle Stretch: 1 Minute
Pigeon Pose + Wrist Stretch: 90 Seconds Each Side
Overhead Stretch on Wall: 1 Minute
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
3 Position Snatch (EMOM 16)
Floor – Hang – High Hang
MIn 1-4 : Empty Barbell
Min 5-8 : VERY light weight
Min 9-12 : Moderate weight
Min 13-16 : Go to Town!!
Metcon
Cleaner Shave (AMRAP – Rounds and Reps)
AMRAP 10:
10 Box Jump Overs (24″/20″)
10 Hang Squat Snatches (95/65)
Quaranteam
Equipment Free
AMRAP 10:
10 Burpees over an object
12 V-ups
DB Version
AMRAP 10:
15 Lateral Burpees Over Dumbbell
20 Dumbbell Snatches (50/35)
Cool Down
Child’s Pose on Box: 1:00
Barbell Forearm Smash: 1:00 each side
Pigeon Pose on Box: 1:00 each side
Static Calf Stretch: :30 each side