Announcements

🌈Our September Nutrition Challenge is live! #EataRainbow🌈

Congrats to Crystal and Allana for winning last month’s #CFBHydrates Challenge!

CrossFit Belleville – WOD

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WarmUp

30 Seeconds Each

Glute Bridges

Active Spidermans

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

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

Deadlift (3/3/3)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

Belt Buckle (Time)

1,000 Meter Row

40 Deadlifts (225/155)

30 Lateral Barbell Burpees

20 Pistols

L3: 185/135

L2: 155/115,Step over Bar, Assisted Pistols (Bench/plate/band)

L1: 115/85, Burpees, Air Squats

*18 Minute Cap