Announcements
Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC
CrossFit Belleville – WOD
Warm up/Mobility
Lax Ball on 1-2 Trigger Points of:
– Calves
– Quads
– Glutes
50 Single Unders
20 Walking Lunges with a twist
20s Elbow Plank
20 Alt. Shoulder Taps
10s Side Plank Left + Right
20 Walking Lunges
50 Single Unders
Weightlifting
*make up option for people who missed yesterday’s lift.
Overhead Squat (3 RM)
Skill
Double Under Practice:
Spend 5:00 Working on Drills to improve double unders
Metcon
Metcon (Time)
For time:
50-40-30-20-10
KBS (53, 35)
Walking Lunges
Abmat Sit-ups
Double Unders
Rest 1min after each completed round.
L3: (Double Under Attempts)
L2: (35, 25) (Double Under Attempts x 60s)
L1: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)
30:00 Time Cap
Extra Credit
10 Minutes of Low Effort Work @50-60% of Bike, Run, or Row