CrossFit Belleville – WOD

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Warm up/Mobility

Roxanne (No Measure)

Shoulder Mobility (No Measure)

Crab walk 25meters

Bear Walk 25 meters

Arm Circles 10x each side


Cook Squats

Samson stretch

3 Way Shoulder Stretch



Min 1: 1-4 Ring MU/Bar MU/C2B/Strict Pullups

Min 2: 30sec Handstand hold

Min 3: 30 Sec Superman hold

Min 4: Rest


Push.Pull.Jump. (Time)

50meter Sled push (90,45)

21 C2B

21 Box Jumps (30,24)

50meter Sled Push

15 C2B

15 Box Jumps

50meter Sled Push

9 C2B

9 Box Jumps

L3: (pull ups) (24,20)

L2: (ring rows) (18)

L1: (empty sled) (ring rows) (step ups)

*18min cap

Extra Credit

Depth Jumps 3 x 6

(Fall to a full squat position from a low box, jump to a higher)