Announcements

🎄 Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! 🎄

CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

40 Seconds Each

Active Samson

Shoulders Taps

Active Spidermas

30 Seconds Each

Single Leg Glute Bridges

Glute Bridges

Glute Bride Walkouts

20 Seconds Each

Plate Hops

Jumping Lunges

Jumping Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Couch Stretch: 1 minute each

Weightlifting

Front Squat (1 RM)

Metcon

Black ‘n’ Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

12 min cap

L3: (115,85)

L2: (95,65)

L1: (75,55)