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 mountain climbers
10 good mornings
5 elbow instep / side
10 sumo-stance air squat
**1 set**
:30 mountain climbers
10 good mornings
5 squat-to-stand
10 narrow-stance air squats
**1 set**
5 wall squats -pause on the bottom-
5 pause med-ball squats
5 bottom-to-bottom wall-ball shots
5 wall-ball shots
Strength
Deadlift (Every 2 minutes x 5sets x 3reps)
* Build to a heavy set for the day, but avoid reaching failure or a breakdown of mechanics for today’s lifting.
*20 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
15 wall balls (20/14 lb)
1 rope climb (15 ft)
– INTERMEDIATE –
AMRAP 10:
15 wall balls (14/10 lb)
1 rope climb (10 ft)
– BEGINNER –
AMRAP 10:
15 wall balls (10/8 lb)
3 strict chin-ups
Cool Down
**3 sets:**
:30 reach, roll, and lift
30 banded pull-aparts