You have my word


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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**On a 6:00 Clock**

* Partner 1 performs 150m Row/200m Bike while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 goes on the Row/Bike. After both partners have completed a movement they can progress to the next movement.

1) Alternating Single-Leg Toe Touches

2) Inchworm + Push-up

3) Samson Stretch

4) Alternating Toe Touch in Plank

5) Air Squat + Good Morning

Specific Warm up

**3 Sets x 100m Row/200m Bike**

1min Rest between sets


Metcon (Time)

2.5k Row


5k Bike

*15 minutes



30 GHD Sit-ups

30 Candlesticks

1:00 L- Sit

30 Back Extensions

30 Hip Extensions

*15 minutes

Foam Party

5 minutes