Announcements
Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*
CrossFit Belleville – WOD
WarmUp
1) Partial Kick-up // Keep arms straight, kick up halfway
:30 Single Unders or Double Unders
2) Shoulder Taps in Pike // Hips higher than shoulders
:30 Single Unders or Double Unders
3) Shoulder Taps, Feet on Box // Move hands closer or further from the box to increase or decrease difficulty
:30 Single Unders or Double Unders
4) Handstand Walk Around Box // Fingertips point forward, pressing the arms hard toward the ground
:30 Single Unders or Double Unders
5) Handstand Hold // Keep feet close together, press away as hard as possible from the floor
:30 Single Unders or Double Unders
Skill
2:00 Max Double Unders
then..
4:00 Max Distance Handstand Walk or Hold
Metcon
Metcon (Time)
– RX –
5 Rounds For Time With a Partner:
50 Double Unders (each)
20 Single-Arm Overhead Lunge (50/35#)
– INTERMEDIATE –
5 Rounds For Time With a Partner:
50 Double Unders (each)
20 Single-Arm Overhead Lunge (35/25#)
– BEGINNER –
5 Rounds For Time With a Partner:
50 Single Unders (each)
20 Single-Arm Overhead Lunge (25/15#)
* 15 minutes
* Today’s workout is a sprint with your partner.
* In each round, both partners complete 50 double unders. Partner 1, then Partner 2. Once Partner 2 completes their double unders, both partners perform the 20 single-arm overhead lunges synchronized. The synchronization occurs when both partners knees hit the ground, then when both partners stand up between lunges.
Cool Down
**3 Sets**
:30 Fragon Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist