CrossFit Belleville – WOD

Warm up/Mobility

Warm Yet (No Measure)

10 Min Running Clock

2 Min couch stretch

:45 sec relaxed hang

20 Air Squat

2 Min Lizzard Stretch

:45 Sec active hang

20 Push Up

Weightlifting

Bench Press (1 RM)

Metcon

Metcon (Time)

“Folded Towels”

2 Rounds

12 T2B

13 Snatch (115,85)

78 Double Unders

then,

Cash out: 39 Burpees

L3: (95,65)

L2: (K2C) (75,55) (1min DU attempts)

L1: (knee raises) (45,35) (100 singles)

Pull up accessory work

3 x 3 Scap pull ups with a 15 sec hold

3 x 3 Chin over Bar static holds 15 sec