Announcements

Trivia Night This Wednesday at 7PM via Zoom!

Join us Monday to Friday via Zoom at 11:45am for your daily WOD or just to say “Hi”!

Don’t forget to check out Coach Pierre’s New Challenge!

CrossFit Belleville – WOD

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WarmUp

2 RNDS

5 Downward dog to push up

Spiderman 30sec each

5 Updog to Childs Pose

Midline

3 Rounds, Not for Time:

50 Flutter Kicks (each)

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using dumbbell or odd-object

Metcon

Weekend warrior (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

3 Kettlebell Swings, 3 Box Jumps, 3 Calorie Bike

6 Kettlebell Swings, 6 Box Jumps, 6 Calorie Bike

9 Kettlebell Swings, 9 Box Jumps, 9 Calorie Bike



Continue to Add (3) Reps Per Round to Each Station

Kettlebell: 53/35

Box: 24″/20″

Sub Bike: Row/Burpees/10m Shuttle Runs

Mobility

Upper Body Mobility

1. Wrist Stretches: 30 Seconds Each Direction

2. Pec Stretch on Wall : 1-2 Minutes Each Side

3. Puppy Pose: 2 Minute Hold

Lower Body Mobility

1. Spiderman Hold: 3 Minutes Each Side

2. Happy Baby: 2 Minute Hold

3. Plantar Stretch: 2-3 Minute Hold

4. Butterfly Stretch: 2 Minute Hold

5. Squat Hold: 3 Minutes