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 150m Row/200m Bike while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 goes on the Row/Bike. After both partners have completed a movement they can progress to the next movement.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Specific Warm up
**3 Sets x 100m Row/200m Bike**
1min Rest between sets
Metcon
Metcon (Time)
2.5k Row
or
5k Bike
*15 minutes
Midline
Accumulate:
30 GHD Sit-ups
30 Candlesticks
1:00 L- Sit
30 Back Extensions
30 Hip Extensions
*15 minutes
Foam Party
5 minutes