CrossFit Belleville – WOD
WarmUp
EMOM Warm-Up (No Measure)
6 min:
6 WallBall
5 Push ups
4 Medball Cleans
Mobility
3 way Shoulder Stretch 30 sec per position
Banded Hamstring Stretch 1 min per leg
Pigeon Pose 1 min per leg
Skill
EMOM 14
Min 1: 30 Double Unders
Min 2: 20 Situps
Metcon
Spike Ball (Time)
3 Rounds:
40 Walking Lunge
20 Wall balls (20/14)
40 Walking Lunge
20 Med ball Cleans (20/14)
*18min cap