CrossFit Belleville – WOD
WarmUp
PVC
3 Rnds
:30 Single Unders
10 Pass Throughs
:30 Double Unders
10 Around the world
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
**Once with PVC**
**Then with Barbell**
Weightlifting
Hang Snatch (EMOM 9)
Build in weight
Metcon
UnderDog (Time)
50 Double Unders,
20 Overhead Squats (135/95)
50 Double Unders,
35/25 Calorie Row
50 Double Unders,
50 Chest to Bar Pull-ups
50 Double Unders,
35/25 Calorie Row
50 Double Unders,
20 Overhead Squats (135/95)
*22 minutes
Cool Down
* Couch Stretch: 1 Minutes Each Side
* Barbell Thoracic Opener: 1 Minute
* Pigeon Pose: 1 Minute Each Side