Announcements
😋 Our “Macros Made Easy” Mini 7 Day Course is ready for registration and it’s exclusive for CFB Members. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!
🎄 Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! 🎄
CrossFit Belleville – WOD
WarmUp
2 Rounds
1 Minute Bike
30 Seconds Single Leg Glute Bridges (Each Leg)
30 Seconds Squat to Stands
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
5/3/1 – Wendler
Front Squat (5/3/1+)
Warm up sets
40% x 5
50% x 5
60% x 3
Working sets
75% x 5
85% x 3
95% x 1+
Remember to add #20 on your 1RM
Shoulder Press (5/3/1+)
Warm up sets
40% x 5
50% x 5
60% x 3
Working sets
75% x 5
85% x 3
95% x 1+
Remember to add #10 on your 1RM
Metcon
Jumper Cable (AMRAP – Rounds and Reps)
AMRAP 13:
12/9 Calorie Assault Bike
9 Push Press (135/95)
6 Box Jump Overs (30/24)