Announcements

Our MoBro Battle is less than a month away! Fellas! Get yourself registered by November 10th, 2019!
Winter Toque order is going in Monday, Nov 4th! Orders yours now. Great stocking stuff idea 😉

CrossFit Belleville – WOD

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Warm up/Mobility

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Weightlifting

Shoulder Press (Build to Heavy 3 )

*15min

Metcon

Grand Total (Time)

5 Rounds:

10 Strict Press (75/55)

20 Squats

30 Sit ups

*18min

After Party

**Calves Foam Roll:** 1-2 Minutes Each Side

**Lower Back Foam Roll:** 1-2 Minutes

**Quads Foam Roll:** 1-2 Minute Each Side