CrossFit Belleville – WOD

View Public Whiteboard

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

Sandbag familiarization (No measure)

20 mins to practice with Sandbag

Metcon (Time)

Slow Rollin’

3 Rounds:

45 Double Unders

15 Power Snatches 75/55

REST – 3 mins

3 Rounds:

200m Run

15 Burpees

REST – 3 mins

3 Rounds:

15 Cal Row

15 Wallball 20/14

Extra Credit

5 min Foam roll lower body or wherever you need to 🙂