CrossFit Belleville – WOD
WarmUp
0:30 Easy Bike
0:30 Knuckle Draggers
0:30 Bike
0:30 Slow Single Unders
0:30 Pec stretch on wall (each side)
PUSH PRESS
3 Dip and Holds, thumbs to shoulders
[Dipping straight up and down, shoulders over hips]
3 Empty Handed Push Presses
[Hips finish extending, then arms press]
with an empty barbell
5 Coach Led Push Presses
[Hold in the finish overhead, look for full elbow extension]
Weightlifting
Push Press (Build to a Heavy Set of 2)
*15 minutes
Metcon
Snap, Crackle, Pop (Time)
On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders
10 Push Press (95/65)
*Score = Slowest round
Cool Down
1:00 Active Twisted Cross