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
**4 Sets:**
10 PVC Pass-Throughs
5 False Grip Ring Rows
6 Alternating Reverse Lunges
Specific Warm up
**On a 5:00 Clock:**
* Cycle through multiple rounds until the time is called.
4 Muscle-up Transitions From the Floor or scaling option
8 Alternating Box Step-ups
4 Alternating Assisted Single-Leg Squats
4 Alternating Single-Leg KB Deadlifts
Weightlifting
D+HPC+FRLunges (*Build to a heavy Complex)
Deadlift
Hang Power Clean
Front Rack Lunges /1 per Leg
*15 minutes
Metcon
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
– INTERMEDIATE –
3 Rounds For Time:
50 Pistols to Box (20″)
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)
– BEGINNER –
3 Rounds For Time:
50 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans (75/55#)
*15 minutes
Cool Down
**3 Sets:**
:20 Pec Foam Roll / Side
:30 Foam Roll Low Back