CrossFit Belleville – WOD

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Warm up/Mobility

Full body (No Measure)

:30sec easy Row

:30sec Downward Dog to push up

:30sec med Row

:30sec Childs Pose

10 Leg Swings each

10 Cossack Squats

5 Cook Squats

25 Banded Pullaparts

15 Overhead Banded Pullaparts

:30sec Toe Walk

:30sec Heel Walk

25 Banded Pullaparts

15 Overhead Banded Pullaparts

Weightlifting

Shoulder Press (Build to a Heavy 3)

*15min

Metcon

Shoulder Pads (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Strict Presses (75/55), 125 Meter Row OR 7/5 Cal Bike

6 Strict Presses (75/55), 125 Meter Row OR 7/5 Cal Bike

9 Strict Presses (75/55), 125 Meter Row OR 7/5 Cal Bike

Score is Total Press Reps

After Party

8-10min Stretch Party