CrossFit Belleville – WOD
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