Announcements
Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!
CrossFit Belleville – WOD
WarmUp
**4 sets:**
10 high knees
10 butt kickers
10 mountain climbers
10 cossack squats
10 reps of …
Set 1 | Superman
Set 2 | good mornings (unweighted)
Set 3 | RDLs (empy barbell)
Set 4 | good mornings (empty barbell)
Weightlifting
Power Clean (Build to a heavy 2)
*12 minutes
Metcon Prep
Deadlift review
* Load the barbell to workout weight.
* 8 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
1 deadlift (275/185 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
– Sub Run with Row (same meters) or Bike (dbl distance)
Cool Down
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach