Announcements
The Warm Belly Project needs our help! Please bring in any unwanted or unused warm clothing items, socks, blankets, pillows, sleeping bags, tents, etc. They are also looking for female sanitary items and toiletries such as toothbrushes and soap. Thank you!
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
🎯 Goal Review Sessions are back! Have you booked yours? 🎯
CrossFit Belleville – WOD
WarmUp
**On a 10:00 Clock:**
Rows to 150m, for every meter over 150m, you must perform that many strict-burpees (burpees with an honest push-up)
Weightlifting Prep
**1 Sets x 10 Reps (45/35#)**
**2 Sets x 5 Reps (lightweight)**
**2 Sets x 5 Reps (increasing weight)**
Weightlifting
Bench Press (Every 2:30 minutes)
* 5-5-3-3-3-1-1-1-1
Skill
**2 Sets For Quality:**
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm
*15 minutes
Cool Down
Accumulate:
1:00 Doorway Pec-Stretch / Side
1:00 PVC Cuban Press