Announcements

๐ŸŽ„ Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! ๐ŸŽ„
๐ŸŽฏ 3 days left!! Don’t miss out! Our “Macros Made Easy” Mini 7 Day Course is open for registration. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!

CrossFit Belleville – WOD

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Warm up/Mobility

2 Minute Easy Row

(30 Seconds Each)

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spidermans

Arch Hold

Shoulder Taps

Boot Strappers

Straight Leg Sit-ups

Alternating Bird Dogs

MOBILITY

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

5/3/1 – Wendler

Front Squat (Deload)

40% x 5

50% x 5

60% x 5

Shoulder Press (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Lead Foot (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

L3/2: (Pull ups) (Knees to chest) (Ring Rows)