July 2022

CrossFit Belleville – WOD View Public Whiteboard Metcon Reptar (No Measure) [TEAMS OF 3] AMRAP 16: 50 Calorie Row 40 Toes to Bar 30 Power Snatches (135/95) 3 min Rest AMRAP 16: Sled Push Tire Flip Hammer Farmers Carry

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Bike 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Cossack Squats 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats **PULL-UPS** 10 Scap Retractions 0:30 Hollow Hold 0:30 Arch Hold 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups [Standards,

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Toilette Tag/ Fitness Tag 200m Run Quick Stretch Skill Rig movements – Kipping – Pullups -Toes to bar – Toes to rings Metcon (No Measure) Partner UpIn partners Together – partners run 100m/ Jr. 200m then… partner 1 does… 5 pull ups 10 sit ups 15

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Knuckle Draggers 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Hollow Hold 0:30 Glute Bridges **PUSH PRESS** 3 Dip & Holds, with the Barbell [Shoulders over Hips] 3 Push Press **FRONT RACK REVERSE LUNGES** 0:30 Unweighted Reverse lunges [Full Foot on floor,

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up RPS Football Quick Stretch Skill Rope Climbs Metcon (No Measure) AMRAPAs Many Reps As Possible 2 Rope pulls 5 Dumbell push jerks 10 Sit ups 10 Squats 2 burpees Mobility Alphabet Yoga Spell SPACE 2xs Game Fireball

CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 Meters of Each: Knuckle Draggers Walking Active Samson Side to Side Lunge Alternating Quad Stretch High Knees Butt Kickers Side Shuffle 200 Meter Jog **DOUBLE DUMBBELL DEADLIFTS** 5 Suitcase Deadlifts (each side) 5 Double Dumbbell Deadlifts [Only one end of the dumbbell needs to touch the

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up RPS Football Quick Stretch Skill Rope Climbs Metcon (No Measure) AMRAPAs Many Reps As Possible 2 Rope pulls 5 Dumbell push jerks 10 Sit ups 10 Squats 2 burpees Mobility Alphabet Yoga Spell SPACE 2xs Game Fireball

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Octopus Jr. Camp – Line Drills Quick Stretch Skill Hang Power Clean Push Jerk EMOM – 3 x 3 x 3 Review Tire flip Metcon (No Measure) RelayOutdoor Relay Tire Flip Side to side shuffle Farmer carry Sponge carry (Measure Water levels) Mobility Alphabet Yoga Spell

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson Stretch 0:30 Jumping Jacks 0:30 Plank Shoulder Taps 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Pec Stretch on wall (left side) 0:30 Pec Stretch on wall (right side) **STRICT PRESS** **with an empty barbell** 0:15 Good Mornings 0:15 Elbow

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Sword of Gryffindor In 2 teams, athletes race to steal the sword from the dungeon. Winning team gets a point. Team with the fewest amount of points does a burpee penalty. Quick Stretch Skill Gymnastics Hollow holds Knees on a box Toes on a box Wall