Announcements
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 Sets**
:20 work/ :10 rest
Shoulder Taps
Jumping Jacks
Up Downs
**Strict Handstand Push-up Progression // Focus**
1) Floor Pike Push-up // Reach the head in front of the hands at the bottom to create a “triangle” x 5
2) Box Pike Push-up // Finish with the hips stacked over the shoulders and hands at the top of the rep x 5
3) Handstand Hold // Press the hands into the floor to create an active shoulder x 30sec
4) Strict or Negative Handstand Push-up // Touch the head to the floor and press quickly to ascend x 3
Weightlifting
Push Press (5 x 5)
* Take the bar from either the floor or a rack.
* Rest 1:00-2:00 between sets.
* Increase the weight each set without reaching failure.
* 15 minutes
Metcon
Metcon (Time)
– RX –
5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups/Toes to Bar
– INTERMEDIATE –
5 Rounds For Time:
5 Handstand Push-up Negatives
20 GHD Sit-ups/Toes to Bar
– BEGINNER –
5 Rounds For Time:
10 Seated DB Strict Press
20 Sit-ups
*15 minutes
Cool Down
**2 Sets**
:30 Couch Stretch/side
:30 Table Top Hold