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
3 sets:
:20 work / :10 rest
Cossack Squats
PVC pass-throughs
Overhead lunges
**Double-under Warm-up | 3:00**
**1 set**
10 single-leg single unders / side
10 backward single-unders
5 backward single-leg single-unders / side
5 single-single-double
5 single-double-double
5 Double unders
Weightlifting
Overhead Squat (Every 2 Minutes x 6 sets x 5 reps)
*Build on weight
*3 single-arm DB overhead squats / arm
Metcon
Metcon (AMRAP – Reps)
– RX –
AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.
– AT HOME –
4 DB single-arm overhead lunges
30 double-unders
8 DB single-arm overhead lunges
30 double-unders
12 DB single-arm overhead lunges
30 double-unders
Etc.
-NO EQUIPMENT-
4 alternating overhead lunges
30 high knees in place
8 alternating overhead lunges
30 high knees in place
12 alternating overhead lunges
30 high knees in place
Etc.
Cool Down
Accumulate:
:60 doorway pec stretch / side
:60 pigeon stretch / side
:60 Child’s pose
:60 seated Straddle