CrossFit Belleville – WOD View Public Whiteboard WarmUp **AMRAP 6** 10 alternating Spiderman stretch 10 leg swings (across the body)/leg 10 alternating reverse lunges 5 squat therapy reps (use wall) Specific Warm up **Squat Clean Progression **Progression X 3 Reps/ Empty Bar 1) Deadlift // Setup: Heels down, shoulders in front of the bar, visible […]
CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Everybody’s It- Fitness Dodgeball Circle up: 2 rounds , 10-15 reps – Samson stretch – PVC pass throughs – PVC overhead squat – Sit ups – Supermans – Push ups (knee or wall) Gymnastics EMOM Odd: 1 Rope climb attempt or 2 rope pulls Even: 6
Tuesday Spartans: Session 2- Week 1, 2022 Read More »
CrossFit Belleville – WOD View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips*8 minutes Gymnastics Rope Climb/Pistols (No Measure) EMOM 12 ODD: 1 Rope Climb EVEN: 6 Pistols Metcon Metcon (Time) Option 1: 800/1,000-m bike Rest 1:00