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
**4 sets**
:20 double knee tucks in a plank
– Rest :10
:20 alternating V-ups
– Rest :10
Skill
EMOM 5:
Min. 1 | 15/11-cal. row
Min. 2 | 18/13-cal. row
Min. 3 | 21/15-cal. row
Min. 4 | 18/13-cal. row
Min. 5 | 15/11-cal. row
*sub Bike
10/7
12/9
15/11
12/9
10/7
*sub Double unders
40-50-60-50-40
*sub Box Jumps
12-15-18-15-12
Metcon
Metcon (Time)
– RX –
5 rounds for time:
21/15-cal. row
12 burpee box jump-overs (24/20)
1 legless rope climb (15 ft)
*Sub Rope Climb
20 Russian KBS (55/35)
*20 minutes
Cool Down
**3 sets**
20 banded pull-aparts
:60 wrist extension stretch