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 – WOD

Warm up/Mobility

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Metcon

3 min Row (Calories)

Max Calories of Row
Max Calories of Row in 6 Minutes

*Each athlete completes a full 3 minutes.

Metcon

Metcon (Time)

“100s with a partner”

For time:

50 Calorie Assault Bike or Row

100 Russian Twists w. a plate (25, 15)

100 2 Count Mountain Climbers (both sides = 1 rep)

100 SDHP (53, 35)

100 2 Count Mountain Climbers

100 Russian Twists w. a plate

100 SDHP

50 Calorie Assault Bike or Row

*One person works at a time.

L2: (15, 10) (45, 25)

L1: (10, 5) (35, 25)

30:00 Cap

Extra Credit

30 Banded Pull-aparts

30 Landmine Rockstars (total)