Announcements
🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨
We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat with a coach today!
CrossFit Belleville – WOD
WarmUp
**1 set:**
200-m run (slow)
:30 arm swings across
:30 banded pull-aparts
:30 tempo push-ups
200-m run (fast)
Weightlifting Prep
**Bench Press Review**
**Bench press setup **
**Bench press // Execution**
**Spotting the bench press**
*8 min to build up to starting weight
Weightlifting
Bench Press (5-5-3-3-3-1-1-1-1)
✔ Build to a heavy set of 5 and 3. Then, build to a 1-rep max.
** Lift every 2 minutes
Rest
2 minutes
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run
*Aim to PR your mile run.
Cool Down
**3 sets:**
:30 reach, roll, and lift
30 banded pull-aparts