Announcements
🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*
CrossFit Belleville – WOD
WarmUp
**On a 5:00 Clock:**
Set 1 | :30 Row Just Legs // Shoulder Taps in Plank
Set 2 | :30 Row Just Arms // Scap Shrugs Hanging From Bar
Set 3 | :30 Row // Inchworm + Push-up
Set 4 | :30 Row // V-ups
Gymnastics
EMOM 10
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
Metcon
Metcon (Time)
– RX –
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
– INTERMEDIATE –
3 Rounds For Time:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings
– BEGINNER –
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
*15 minutes
Midline
Accumulate
50 GHD Sit ups
50 Hip Extensions
*10 minutes
Cool Down
**3 Sets:**
:30 Overhead Arm Stretch
:30 Banded Shoulder Stretch