Announcements

What are Ketones?! Come to a presentation this Wednesday at 7PM! Free for all members, friends and family!
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

Lacrosse ball in each glute x 60s each

then,

High Knees

Butt Kicks

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

Strength

1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.

2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s.

“Zoro” (AMRAP – Reps)

In a 5:00 Window:

Row 750 Meters

Remaining time: Squat Cleans (155, 105)

Rest 5:00 + Repeat

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner Option:

In 5:00 Window

Row 500m

Remaining time AMRAP:

5 Squat Thrusts

8 Goblet Squats (45, 25)

Rest 5:00 + Repeat

*Score = total squat cleans completed

Extra Credit

4 Rounds of:

15 Banded Pull-throughs

15 Straight Leg Sit-ups

Rest as needed.