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 each**
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions
**1 set each**
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls
**1 set each**
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings
Skill
Demo/Find scaling option/Warm up
Toes To Bar and HSPUs
*8minutes
Strict HSPU (1 Minute)
Max effort
Rest
1 Minute
Toes-To-Bar (1 Minute)
Max effort
Rest
1 Minute
Handstand Push-ups (1 Minute)
Max effort
Kipping
Metcon
Metcon (Time)
– RX –
For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For time:
1,600/1200-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
*15 minutes
Cool Down
**Accumulate:**
1:00 banded shoulder stretch / side