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CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating lunges **1 set** :30 row (moderate pace) 10 GHD sit-ups to parallel 10 knees-to-armpits 20 alternating single-leg squats to a box **1 set** :30 row (workout pace) 10 […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp * This shoud take no longer then 5:00. **1 set** 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat (right and left side ) :30 foam rolling each calf (left and right side) Then **3 rounds:** Bike 400-m 15 PVC pipe overhead squats Specific Warm

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Musical RPS warm up TABATA Hollow Hold Superman Jumping Jacks Skill Kip Swings Pulling movements (rings, low bar row) Metcon (No Measure) Short Circuit:20 Second Tabata style shuttle sprints KB swings pulling skill plank Game Pirates of the Caribbean

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) Accumulate: 30 DT Rounds (105/155) *12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead* 60 Toes to Bar 50 Push ups 40 Burpees 30 Pull ups 20 Handstand Push Ups 10 Bar Muscle ups *Partner 1: 1 round DT Partner 2: Goes through the

CrossFit Belleville – WOD View Public Whiteboard WarmUp ** AMRAP 8:** :30 High Knees 5 cuban press (PVC) 10 single leg romanian deadlift /leg (DB) 5 Inchworm w. push up Specific Warm up **DB Snatch Cycling** **Set-up** 1) Hips higher than knees but lower than shoulders. 2) Chest up. 3) Opposite hand off to the

CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 4:00 clock:** 5 good mornings with med-ball 5 deadlift shrugs 10 lateral hops over med-ball 5 alternating lunges with med-ball 5 front squats with med ball Specific Warm up Accumulate 15 Shrug and drop w. Med Ball Accumulate 15 Med Ball Cleans Weightlifting Clean (Build

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) **1 set** 10 push-ups 10 box step-ups (12/20 in) :20 plank hold on top of push up **1 set** 10 hand-release push-ups 10 box step-ups (20/24 in) :20 plank hold

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