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 7:00 clock**
:45 row / Bent over rows
10 knee push-ups
10 kip swings / Banded Pull aparts
Metcon
Metcon (AMRAP – Reps)
– RX –
10 rounds of:
1:00 Row for Cal
– Rest :15
:30 shoulder press (95/65 lb)
– Rest :15
– AT HOME –
10 rounds of:
1:00 Bent Over Row (BB or DB)
– Rest :15
:30 shoulder press (BB or DB)
– Rest :15
– BEGINNER –
10 rounds of:
1:00 Bent Over Row (odd object)
– Rest :15
:30 shoulder press (odd object)
– Rest :15
Midline
Got Abs? (Time)
3 rounds
10 Atomic Situps
15 WB Situps
20 Russian Twists (WB)
*10min cap
Cool Down
Accumulate:
1:00 frog stretch
1:00 thread the needle / side