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
3 Rounds or 6 minutes
5 Wall Squats
5 KB Deadlifts
5 Kip Swings
:30 Couch Stretch / Side
Strength
Back Squat (Every 2 minutes x 7 sets x 3 Reps)
* Increase the weight without building up to failure.
* Start around 50%
* Finish around 85%
Metcon
Metcon (Time)
– RX –
For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row
– INTERMEDIATE –
For Time:
20 Back Squats (155/105#)
40 Toes-to-bars
60/40 Calorie Row
– BEGINNER –
For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/35 Calorie Row
*10 minutes
Cool Down
**3 Sets:**
:30 Pigeon Stretch / Side
:30 Couch Stretch / Side