CrossFit Belleville – WOD

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Warm up/Mobility

Shoulder Mobility (No Measure)

Crab walk 25meters

Bear Walk 25 meters

Arm Circles 10x each side

Dislocates

Cook Squats

Samson stretch

3 Way Shoulder Stretch

Weightlifting

Overhead Squat (EMOM 9 x 3 @ 65%)

Metcon

Doce (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

L3: (115/85, 95/65, 75/55)

L2: (95/65, 75/55, 65/45) (15 Burpee Step Overs)

L1:(75/55, 65/45, 45/35) (15 Burpees)

Extra Credit

3×10 Superset

Banded Ys, Ts, Ws