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
3 Rounds
10 Banded Pull aparts
10 Air Squats
5 Push ups
5 Lunges (each leg)
*6 minutes
Strength
6 minutes to get to 50%
Bench Press (Every 2 minutes)
5 bench presses (50%)
4 bench presses (60%)
3 bench presses (70%)
2 bench presses (80%)
1 bench press (90%)
Rest
6 minutes to get to 50%
Front Squat (Every 2 minutes)
5 front squats (50%)
4 front squats (60%)
3 front squats (70%)
2 front squats (80%)
1 front squats (90%)
Stamina
10 rounds for distance:
1:30 work
– Rest :30 between rounds
– Bike, ski.
Foam Party
5 Minutes