CrossFit Belleville – WOD

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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