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
Rowling x 5 each athlete
*While 1 athlete rests they foam or lax ball on 1-2 trigger points in:
– IT Bands
– Thoracic Spine
*Alternate positions each time
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).
Metcon (AMRAP – Reps)
AMRAP 20 w. a partner:
60s Row for Max Calories
*1 Athlete rows 60s Max Cals while their partner rest for 60s.
1 min Rest
AMRAP 4 w. same partner:
Turkish Get-ups (53, 35)
*1 Athlete completes a rep on each side then alternates.
*Score = total calories + total TGU
3 Rounds of:
30 Banded Pull-aparts
15 Banded Pulldowns
10s Side plank on each side between sets.