CrossFit Belleville – WOD
WarmUp
200m Run
0:30 Squat to Stand
0:30 Pigeon Pose (right)
0:30 Pigeon Pose (left)
WALL BALLS
0:30 Squats to a Med. Ball
Upright Torso on the Squat
5 Med. Ball Thrusters
Hips extend then arms push
10 Wall Balls
5 DB Deadlift /arm
5 DB Hang Power Snatch /arm
10 Alt DB Power Snatch
Metcon
Go Fetch (Time)
50 Wall Ball Shots (20/14)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Ball Shots (20/14)
*28 minutes
*Score = Time it takes to complete the workout
Cool Down
1:00 Butterfly Stretch