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!
Seminar Series are back! Our Double Unders Seminar is this Saturday at 11:30am. Come on out!

CrossFit Belleville – WOD

Warm up/Mobility

Empty barbell:

30 Single Unders

5 Barbell Rows

5 Front Squats

5 Push press

20 Walking Lunges

3 Barbell Rows

3 Front Squat

3 Push Press

30 Single Unders

How To:

10min

Rope Climb

Handstand Push up

Gymnastics

E90secO90sec x5

Rope Climb: 5 x 2.

– Adv: Legless

– Beg: Ring Rows w. pause at top: 5 x 8.

Gymnastics

E90secO90sec x5

Handstand Push-up: 5 x 6.

– Adv: Strict or Deficit

– Beg: DB Shoulder Press: 5 x 8

Metcon

Metcon (Time)

4 Rounds for total time:

30 Double Unders

20 Walking Lunges (BW)

10 Hang Power Snatch (115/75)

10/8 HSPUs

Rest 90s.

L3: (95/65) (5/4 HSPUs)

L2: (40s Double Under Attempts) (75/55) (Box HSPUs)

L1: (50 Single Unders) (45/35) (DB Shoulder Press)

18:00 Cap (including rest)

Extra Credit

– Bottoms-up KB Carry: 4 x 50 ft. each. Rest 30s.

*15 Banded Face-pull aparts after each set.