We are in the same boat after all


Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*

CrossFit Belleville – WOD

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**3 Sets**

:20 work/ :10 rest

Shoulder Taps

Jumping Jacks

Up Downs

**Strict Handstand Push-up Progression // Focus**

1) Floor Pike Push-up // Reach the head in front of the hands at the bottom to create a “triangle” x 5

2) Box Pike Push-up // Finish with the hips stacked over the shoulders and hands at the top of the rep x 5

3) Handstand Hold // Press the hands into the floor to create an active shoulder x 30sec

4) Strict or Negative Handstand Push-up // Touch the head to the floor and press quickly to ascend x 3


Push Press (5 x 5)

* Take the bar from either the floor or a rack.

* Rest 1:00-2:00 between sets.

* Increase the weight each set without reaching failure.

* 15 minutes


Metcon (Time)

– RX –

5 Rounds For Time:

10 Strict Handstand Push-ups

20 GHD Sit-ups/Toes to Bar


5 Rounds For Time:

5 Handstand Push-up Negatives

20 GHD Sit-ups/Toes to Bar


5 Rounds For Time:

10 Seated DB Strict Press

20 Sit-ups

*15 minutes

Cool Down

**2 Sets**

:30 Couch Stretch/side

:30 Table Top Hold