Announcements

Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Single Unders

Toe Touch to Reach Overhead

Front Plank

Double Unders

Down Dog

Ride Side Plank

Double Unders

Up Dog

Left Side Plank

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Deadlift (On The 90s x 7)

20sec Handstand Hold

3 Deadlifts

1: 65%

2: 70%

3: 75%

4+5: 80%

6+7: 85%

Metcon

Skippier (Weight)

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Build in weight on the deadlift. Score is weight used on last round. Put round times in notes.

Extra Credit

3 sets

12 GHD Sit ups + 12 GHD Hip extension