Announcements
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
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❄️ Built for the W I L D ❄️ Our Winter Apparel has been released! Pre-Orders are due Friday Nov 12!
CrossFit Belleville – WOD
WarmUp
:30
Scap Pull ups
Shoulder Taps
KB Deads
Scap circles
Wall Walk
Russian KBS
Pull ups
Handstand Hold
KBS
Metcon Prep
* 10 Minutes
Warm up Metcon movements.
Figure out scaling options.
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
– INTERMEDIATE –
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (53/35#)
– BEGINNER –
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/26#)
Skill
EMOM 10
:30 Handstand Walk
or
EMOM 10
:30 Handstand Hold
Cool Down
3 Sets:
:30 Couch Stretch / Side
:30 Foam Roll Lower Back
:30 Foam Roll Lats / Side