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!

CrossFit Belleville – WOD

WarmUp

Rowling x 5 each athlete

*While 1 athlete rests they foam or lax ball on 1-2 trigger points in:

– quads

– IT Bands

– Lats

– Thoracic Spine

*Alternate positions each time

Gymnastics

EMOM 8:

ODD Minutes: 20s Handstand Hold

EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).

Metcon

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

Then,

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

Extra Credit

3 Rounds of:

30 Banded Pull-aparts

15 Banded Pulldowns

10s Side plank on each side between sets.