Announcements
💥Calling all Kids 6-13! Our Spartans Program is starting September 14th, 2021! Register online NOW!💥
CrossFit Belleville – WOD
Warm up/Mobility
**EMOM 8**
Minute 1 | 3 Squat Therapy Squats + 5 Kip Swings
Minute 2 | :20 Hollow Hold + 3 Reverse Burpees
**Toes-to-Bar Review
* :45 at each progression.
1) Lying Toes-to-Bar // Arms straight, bring knees to chest, lift hips off the ground, and extend legs to hit the bar.
2) Hanging Knee Raises // Bring the knees up as high as possible and lean back.
3) Kipping Knee Raises // Focus on driving the heels back and making sure the head and feet move in opposite directions.
4) Toes-to-Bar Attempts // Actively swing heels down and back toward the wall behind, then lean back and pull knees up aggressively.
**Burpee Review and Movement Prep
**2 Sets:**
5 Toes-to-Bar
5 Burpees
10 Wall Balls
Metcon
Full Extension (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14#)
– INTERMEDIATE –
AMRAP 15:
25 Knees-to-Armpits
50 Burpees
75 Wall Balls (20/14#)
– BEGINNER –
AMRAP 15:
15 Hanging Knee Raises
30 Burpees
45 Wall Balls (10/6#)
Skill
Accumulate
50 Weighted Leg or Knee Raises (20/14#)
Cool Down
5 Sets:
:20 Up Dog
– Rest :10