March 2022

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Plank Tag Quick Stretch -arm circles – Shoulder stretch – standing hamstring stretch – laying low back stretch Skill Deadlift -Knees behind the bar: set up – Bum to the wall AMRAP: Metcon (No Measure) WOD Around the ClockIn waterfall time… Atherosclerosis move around each station. […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set:** 40 single-unders 10 bodyweight split squats /leg ** 1 set** 30 double-unders 10 bodyweight lunges /leg AMRAP 4: :30 Row 5 Romanian Deadlift :30 Row 5 Deadlift Strength EMOM 14: Min. 1 | 3 deadlift Min. 2 | 12/9 cal. row – Increase loading and

CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 7:00 clock:** :30 jumping jacks 10 Samsons 10 PVC good mornings :30 air squat 10 pass thrus (PVC) 10 overhead squats (PVC) Specific Warm up X3 reps 1) Front squat // Hips back, heels down, and knees out 2) Push press // Use the legs

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) 25 synchro deadlifts (125/185 lb) 25 synchro bar-facing burpees 1000m Bike 20 synchro Air Squats 20 synchro bar-facing burpees 1000m Bike 15 synchro Toes To Bar 15 synchro bar-facing burpees 1000m Bike 15 synchro Toes to Bar 15 synchro bar-facing burpees 1000m Bike 20 synchro

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** 10 wide-grip bent-over rows 10 wide-grip high pulls 10 front-rack lunges 10 strict presses 10 scap pull-ups – Use an empty barbell. Strength/Skill **2 sets: 5 behind-the-neck strict presses (empty barbell) Then **4 sets:** 5 behind-the-neck strict presses – Lift once every 1:30. -Build on

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :40 step ups/Box Jumps :20 jumping jacks :40 push-ups :20 skier jacks :40 Sit ups/V-ups :20 High Knees Pre Wod With a partner: Accumulate: 30 med-ball trunk rotational toss (tossing right) 30 med-ball trunk rotational toss (tossing left) – Increase distance between partners as each

CrossFit Belleville – WOD View Public Whiteboard Warm-up **3 sets:** :20 on/:10 rest: Shoulder tap + shoulder tap + push-up Double knee tuck-in-plank Front squat (PVC or empty BB) Specific Warm up x 3 reps 1) Hang clean pull // Shoulders forward, heels down, hips back, and chest up with the bar at the mid-thigh

CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 5:00 clock:** 10 alternating single-leg deadlifts w. DB 10 ring rows or light DB bent-over rows 10 high knees in place 10 alternating overhead lunges Specific Warm up Strict Pull up Review *6min * Grip outside of the shoulders, abs squeezed, legs straight, and the

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** 20 banded side steps (moving right) 20 banded side steps (moving left) 10 single-leg glute bridges/leg **1 Set** :45 pigeon pose/leg :45 Samson stretch/leg 1:00 frog stretch 1:00 bottom of squat hold Specific Warm up x 3 reps 1) Back-rack position // Hands should be

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Circuit Burpees High knees Sit ups Box jumps Mountain climbers Stretch Strength Pull up options Thruster-how to WW 22: Metcon (No Measure) For time21 pull ups 42 skips 10 Thrusters 18 pull ups 36 skips 10 thrusters 15 pull ups 30 skips 10 thrusters Mobility (No