Announcements
🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟
CrossFit Belleville – WOD
WarmUp
**On a 6:00 clock:**
10 leg swings/leg
10 over the fence drills
10 narrow-stance squats
10 single-unders
5 single-single-doubles
:15 max reps double-unders
**1 set:**
10 step-back lunges
10 step-back lunges off a plate
8 heel-hooked squats
6 single-leg squats off a box
6 single-leg squats
Strength
Front Squat (EMOM 12 x 1 )
*Build on weight
Metcon
Metcon (Time)
– RX –
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
– INTERMEDIATE –
10 single-leg squats to a box
:30 double-unders
20 single-leg squats to a box
:30 double-unders
30 single-leg squats to a box
1:00 double-unders
40 single-leg squats to a box
1:00 double-unders
50 single-leg squats to a box
1:00 double-unders
– BEGINNER –
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders
*20 minutes
Cool Down
**Accumulate:**
1:00 couch stretch/side
1:00 quad foam roll/side
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