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
**3 sets**
10 alternating scorpion stretches
5 single-arm kettlebell deadlifts / arm
5 single-arm kettlebell swings / arm
10 squat jumps for height
Skill
**4 sets**
20 single KB front-rack alternating lunge
– Rest 90 sec between sets
Specific Warm up
**1 set**
9 step-ups (20/24 in)
6 box jumps
3 KB swings (lighter than workout weight)
**1 set**
3 box jumps (24/30 in)
3 KB swings (working weight)
**EMOM 3**
3 box jumps (30/36 in)
3 KB swings (working weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (70/55)
– AT HOME –
AMRAP 12:
7 box jumps
14 KB swings
– NO EQUIPMENT –
AMRAP 12:
7 box jumps
14 Odd Object swings
Cool Down
Accumulate
90sec foam roll calves / side
2 minutes T-spine foam roll