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

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Warm up/Mobility

Easy Row

Box Step ups

Child’s Pose on Box

Moderate Row

Box Jumps with step down

Box Supported Ankle Stretch

Faster Row

Box Jumps

Front Rack Stretch on Box

Barbell Warmup

5 Sumo Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Sumo Romanian Deadlifts

5 Front Squats


2 sets

5 Handstand push ups into max Handstand Hold



Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

Murph Prep

*2 SETS*

Every 2min

Round 1: 2 Pull ups 4 Push ups 6 Squats

Round 2: 3/6/9