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.
Mother’s Day WOD & Mimosas is this Sunday! Sign up now and RSVP in Facebook event to let us know if you are bringing someone!

CrossFit Belleville – WOD

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Warm up/Mobility

40 Seconds

Single Unders

Boot Strappers

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

**No Bands **

*30 Seconds of Each:*

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

**With Bands**

*30 Seconds of Each:*

Banded Glute Bridges

Banded Lateral Walks (Each Direction)

Banded Slow Squats

Medicine Ball Warmup

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Strength

Deadlift (Build to a Heavy 2)

*20min

Metcon

Smoother Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

L3: 205/145

L2: 155/105, 60sec DU attempts

L1: 115/75, 180 Singles, 14/12