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

Bench Press (Warm up to Metcon Weight)

15min

Metcon

Jump Lynne Jump (Time)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-ups

Max Unbroken Double Unders

*25min cap

After Party