Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)
Childs Pose – 1 Minute

Wrist Stretch – 1 Minute

Weightlifting

Back Squat (75% x 5, 85% x 3, 95% x 1+)

*percentages are taken from 90% of 1RM

Metcon

Valhalla (AMRAP – Reps)

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups

Pull up accessory work

3 x max pull ups

L3/2/1: 3 x failure (capped at 5) Negatives