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
**On a 5:00 clock**
10 scorpions
10 hip crossovers
10 hand release knee push-ups
10 kip swings / Banded Pull aparts
**2 sets**
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
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SPECIFIC WARM-UP
**1 set**
4 plank shoulder shifts, slow
6 plank shoulder taps, slow
8 piked shoulder taps, fast
10 partial wall-walk shoulder taps
**1 set**
3 handstand push-up negatives
:20 headstand hold
3 kipping handstand push-ups
Gymnastics
Every 90sec x 8
20 handstand shoulder taps (back against wall)
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Midline
Midline (Time)
21-18-15-12-9
GHD sit ups or V-ups
*15 second L-sit hold in between sets
*11min cap
Cool Down
**3 sets:**
10 ATY raises
:30 doorway pec-stretch / side