Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!

CrossFit Belleville – Private Dryland Training

WarmUp

Pizza Game (3 burpee penalty)

Metcon Prep

*25 banded pull aparts; 20 air squats; 15 mountain climbers; 10 jumping jacks

*MOBILITY – 30 sec pec stretch; 30 sec lat stretch; 30 sec pigeon stretch; 30 sec couch stretch

*Prepare equipment and complete 5-10 reps of each movement.

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
**Some people will start on different movements to make sure we have enough equipment.