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
3 inchworms
15 knee push-ups
**1 set**
:30 single-unders
3 inchworms with 2 hip taps
10 hand-release push-ups
**1 set**
:30 fast single-unders
3 inchworms with 2 hip taps
5 dive bombers
Skill
EMOM 6:
Min. 1 | :15-:30 hollow hold
Min. 2 | :30 handstand walk / pike handstand shoulder taps / handstand shoulder taps on a wall
Metcon
The Ghost (AMRAP – Reps)
6 rounds:
1min Rowing
1min Burpees
1min Double Unders
1min Rest
Cool Down
**Accumulate:**
1:00 foam-rolling upper and lower back
1:00 lacrosse ball roll each foot