Announcements
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
🎯 Goal Review Sessions are back! Have you booked yours? 🎯
CrossFit Belleville – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
8 Minutes
WarmUp
3 Rounds
:30 Squat Therapy
:60 Bike
Metcon
Metcon (4 Rounds for time)
– RX –
Every 5:00 for 4 Sets:
Bike 2000/1600m
– INTERMEDIATE –
Same as RX
– BEGINNER –
Every 5:00 for 4 Sets:
Bike 1000/800m
Skill
**3 Sets:**
1:00 Plank Hold
100m DB Front Rack Carry (50/35#)
100m DB Waiter Carry + Farmer Carry
*12 minutes
Cool Down
Accumulate:
1:00 Alternating Standing Figure Four Stretch
:45 Standing Calf Stretch / Side