August 2021

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds: :30 Mountain Climbers :30 Arm Circles **Push Jerk Review** Jump and Land // Extend legs during jump Jump and Land, Hands at Shoulders // Extend legs during jump Jump, Punch, Land // Extend legs, and then punch Push Jerk // Extend legs during jump […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp 20 Jumping Jacks :30 on the rower *JUST LEGS* 20 Mountain Climbers :30 on the rower *LEGS and BACK* 20 Alternating Jumping Lunges :30 on the rower *LEGS /BACK/ARMS* (22-24 Strokes per minute pace) 20 Knee Tuck to Elbow in Plank Position :30 on the rower (26-30

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 3 Sets: 10 Leg Swings (Across Body) 20 Jumping Jacks 10 Leg Swings (Up & Back) 20 Toe Touch + Jump 3 Sets: 10 Snatch Grip Bent Over Rows (Barbell) 5 Burpee Over Bar 10 Behind the Neck Snatch Grip Push Press 5 Burpee Over Bar

CrossFit Belleville – WOD View Public Whiteboard Metcon Girls Gone Wild (Time) In Teams of 2: “Annie” 50-40-30-20-10 DUs/Situps “Karen” 150 Wallballs (20, 14) (10′, 9′) “Isabel” 30 Power Snatches (135, 95) “Grace” 30 Clean and Jerks (135, 95) “Fran” 21-15-9 Thrusters (95/65), Pullups “Diane” 21–15–9 Deadlift (225/155), HSPUs 40min cap

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **Set 1** 10 Plank to Down Dog 10 Alternating Scorpion Stretch 10 Arm Circles (Forwards) 10 Arm Circles (Backwards) **Set 2** 10 Air Squats 10 Inch Worms (No push-up) 10 Leg Swings / Leg (Side to Side) 10 Leg Swings / Leg (Front to Back) **Set