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!
Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC

CrossFit Belleville – WOD

Warm up/Mobility

Grab a Wallball and Barbell;

Complete:

10-8-6-4-2

Wallballs

Deadlifts

*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.

Pigeon Pose on Box: 60s on Each side.

*Between sets test Air Squat x 5 reps to see if you notice a change after mobilizing.

Weightlifting

Overhead Squat (3 RM)

Metcon

Dead Ball V2 (AMRAP – Rounds and Reps)

AMRAP 10:

10 Deadlifts (225, 155)

20 Wallballs (20, 14)

L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

15 Half-Kneeling Banded Rotations each.

10s Side Plank each side

*Rest as needed between sets