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
*On a 6:00 Clock**
* Partner 1 performs 200m row while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 gets on the rower. After both partners have completed a movement, they progress to the next movement.
1) Alternating Single-Leg Toe Touches
2) Elbow-to-Instep Stretch
3) Hamstring Scoop Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Weightlifting Prep
**Back Squat Review and Loading | 10:00**
Weightlifting
Back Squat (5 x 3)
*Every 3 minutes
*80%+ across all 5 sets.
Weightlifting Prep
Deadlift review and loading 8 min
Weightlifting
Deadlift (Every 2 minutes)
5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%)
1 Deadlift (80%)
1 Deadlift (85%)
…then
3+ Deadlifts (90%)
Skill
5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm
Cool Down
3 Sets:
:45 Couch Stretch / Side
1:00 Butterfly Stretch