CrossFit Belleville – WOD
WarmUp
30 Seconds
Cossack Squats
Active Spidermans
Air Squats
Active Samson
PVC Front Squats
Push-up to Down Dog
PVC Thrusters
Frankesteins
Banded walks
10 steps in each direction, followed by 5 squats.
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Leg
Front Rack Stretch: 45 Seconds
Ankle Stretch: 45 Seconds Each Leg
Child’s Pose: 45 Seconds
Metcon Prep
How to:
Pull ups
EMOM 8
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
4 Pull-ups
*Movement Alternatives
Reduce Reps
Jumping Pull-ups
Ring Rows
Banded Strict Pull-ups
How to:
Thrusters
EMOM 12:
3 Pausing Front Squats
3 Push Press
3 Thrusters
Build to Workout Weight or slightly heavier
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
**If there is a time to dig deep and push the limits, today is the day. Let’s be smart as always, but start off the New Year by getting pretty uncomfortable.
Love always,
CoachK