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!
Our Expert Brew + Pancake Breakfast is this Saturday! Presented by The Brake Room and your CrossFit Belleville Coaches! $10pp

CrossFit Belleville – WOD

Mobility/Prep

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Gymnastics

*Spend 15 minutes on two movements of athletes. No clock or required work-volume just 15 minutes of skill work that is

low-demand so keep sets small and focus on technique.

Metcon

Metcon (Time)

4 RFT:

30 Calorie Row

12 Front Rack Reverse Lunges (6 ea) (115, 75)

2 Wall Climbs

L3: (95, 65)

L2: (75, 55) (1 Wall Climb)

L1: (Goblet Reverse Lunges) (20 Shoulder Taps)

18:00 Cap

Extra Credit

4 Rounds of:

25 Banded Pushdowns

25 Banded Pull-aparts