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**
5 super slow wall squats
10 kip swings / Bent Over Rows
15 jumping jacks
**1 set**
10 wall-ball / BB front squats // Focus on keeping the ball high and sending the hips back.
5 up-downs
10 wall-ball / BB push presses // Focus on an aggressive drive to the target.
5 up-downs
10 wall balls / Thrusters // Focus on catching the ball and staying active through each rep.
5 up-downs
Metcon
Metcon (Time)
– RX –
For time:
50-35-20
Wall balls (20/14 lb) (10/9 ft)
Pull-ups
Home Edition
50-35-20
Thrusters (45/35)
Bent Over rows (45/35)
*15 minutes
After Party
50 alternating single-leg toes-to-bars
(100 alternating single-leg v-ups)
40 Handstand Push ups
30 Pistols
*12 minutes
Cool Down
Accumulate:
1:00 banded shoulder stretch / side
1:00 couch stretch / side