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
**1 set**
30 jumping jacks
30 mountain climbers
400-m bike (easy pace)
**1 set**
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
800-m Bike (less than 2:30)
**1 set**
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
800-m Bike (less than 2:10)
Skill
**6 sets**
4 strict pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.
*10 minutes
Metcon
Pyramid Double Helen (Time)
– RX –
For time:
2400m Bike
63 KB swings (53/35 lb)
36 pull-ups
1600m Bike
42 KB swings
24 pull-ups
800m Bike
21 KB swings
12 pull-ups
– INTERMEDIATE –
For time:
2400m Bike
63 KB swings (35/26 lb)
24 pull-ups
1600m Bike
42 KB swings
16 pull-ups
800m Bike
21 KB swings
8 pull-ups
– BEGINNER –
For time:
1600m Bike
42 KB swings (26/18 lb)
24 pull-ups
1200m Bike
30 KB swings
16 pull-ups
800m Bike
18 KB swings
8 pull-ups
*25 minutes
Cool Down
**3 sets**
:30 rocking calf stretch / side
:30 ATY drill (no weight)