CrossFit Belleville – WOD

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Warm up/Mobility

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Gymnastics

EMOM 12

Min 1: 3-5 strict HSPUs

Min 2: 3-5 strict Pull ups

Metcon

Climbing Annie (Time)

10-20-30-40-50

Double Unders

AbMat Sit-ups

*After Each Set: *

Rope Climbs (1-2-3-4-5)

*20min

Foam Party

Calves Foam Roll:

1-2 Minute Each Side

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minute Each Side