Announcements
🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨
We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat with a coach today!
CrossFit Belleville – WOD
WarmUp
**On a 5:00 clock:**
1:00 of 1 up-down to a 6-in target + 2 air squats
:20 high knees
:20 jumping jacks
:20 jumping lunges
10 ring rows
10 Russian KB swings (heels down, chest-high)
10 kip swings
5 kipping pull-ups
10 kettlebell swings (heels down, chest-high)
5 kipping pull-ups
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
– INTERMEDIATE –
4 rounds for time of:
Run 800 meters
30 kettlebell swings (35/50 lb)
30 pull-ups
– BEGINNER –
4 rounds for time of:
Run 600 meters
20 kettlebell swings (25/35 kg)
20 ring rows
*** Substitute the run with a 2,000/2,500-m bike, or an 800/1,000-m row or ski if running is not an option.
*45 minutes
Cool Down
**Accumulate:**
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift