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CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Tabata Mix Group 1 – alternates btween * squats * jumping jacks *burpees Group 2 * sprints Switch after all rounds are completed Quick stretch, shoulders and hips Skill Complex EMOM 6 sets, 3 reps Deadlift Hang Power Clean Push Jerk Metcon (No Measure) AMRAP3 wall […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp **3 sets** :20 double knee tucks in a plank – Rest :10 :20 jumping jacks – Rest :10 **1 set** 5 box jumps 5 jumping pull-ups 5 KB swings 5 walking-lunge steps 5 knees-to-elbows 5 push presses 5 GHD back extensions /Superman 5 wall-ball shots 5 burpees

CrossFit Belleville – WOD View Public Whiteboard Warm-up **On a 5:00 clock:** 10 single-unders 10 fast single-unders 10 single-leg single unders/side 10 backward single-unders 5 side plank reach-throughs/side 5 single-arm ring rows/side *5:00* 20 Double Unders 3 *Pulling option* Skill 6 sets: 5 toes-to-bars 5 kipping pull-ups 5 toes-to-bars – Perform the 15 reps unbroken.

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Tabata :20 Skips :20 Up Downs :20 squats 1min rest :20 skips :20 burpees :20 push ups 1min rest :20 skips :20 jumping jacks :20 squat jumps Skill Skills on the rig.. how to… Hollow hold Superman Hang on the bar Active hang on the bar

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 1 Rope Climb 3 Thrusters (115/75) 6 Toes to Bar 9 Cal Bike 12 Wallballs *one partner finishes whole round, then the other one goes.

CrossFit Belleville – WOD View Public Whiteboard WarmUp Every 2min x4 rounds 45 run, row, bike, ski, or jump rope Set 1 | :45 inchworm + push-ups Set 2 | :45 air squats Set 3 | :45 burpees Set 4 | :45 overhead squats (PVC) 1 set: 10 over the fence 10 leg swings/leg 10

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set:** Partner 1 – :45 bike, row, ski, or jumping jacks Partner 2 – AMRAP inchworm + push-ups **1 set:** Partner 1 – :45 bike, row, ski, or

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp :20 Single Unders :20 Up Down :20 DB Front Squat :20 Double Unders :20 Burpees :20 DB Push Press :20 Double Unders :20 Burpees over DB :20 DB Thrusters

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Line Drills – Sprint – Long Jump – Sprint – Crab Walk – Sprint – Inch Worm – Sprint – Spiderman Quick Stretch – Seated Figure 4 –

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard Weightlifting WarmUp **1 set** 400-m Bike 6 deadlifts 6 hang muscle cleans 6 front squats **1 set** 400-m Bike 5 power cleans 5 front squats **1 set** 400-m Bike 4