Announcements
🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
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
10 Single Unders
10 Single Unders (run in place)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / leg
**On a 5:00 Clock**
5 Wall Squats
10 Single Unders
10 Single Unders (run in place)
5 Scap Pull-ups
10 Single Unders (side-to-side jump)
10 Single Unders(front-to-back jump)
5 Kip Swings
*(sub doubles if you can)
Gymnastics
**4 Sets x Max Rep Strict Pull-ups**
* Rest 1:00 between sets.
*10 minutes
Metcon
Long Jackie (Time)
– RX –
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
– INTERMEDIATE –
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
– BEGINNER –
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
*20 minutes
Cool Down
**Accumulate:**
1:00 Banded Shoulder Stretch / Side
1:00 Child’s pose