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Announcements “We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! CrossFit Belleville – Legends View Public Whiteboard Warm up/Mobility Walk 25 meters Pec stretch 30sec each Walk 25 meters Ham/Calf stretch against wall […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) 10 Air Squats 10 Good Morning + Jump 10 Alternating Elbow to knee Reach throughs in Plank :30 Air Squats :30 Push-ups :30 Double Knee Tuck in Plank

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility AMRAP 8: :30 Bike 10 Kang Squats 10 Box Step-ups 10 Ring Rows (False Grip) ​ Metcon Prep *12 min *Muscle Up Review* *Figure out your hardest pulling progression to perform in the WOD* Metcon Dunn (AMRAP – Rounds) Complete as many rounds as possible in

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 33 Ascending ladder 1,2,3,4…. Deadlift (225/155) Burpee Box Jumps (24/20) Strict Pull ups Toes to Bar Run 200 as a team after each round

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Soldier Kicks Cossack Squats High Knees Butt Kickers Side Shuffle 10 Mountain Climbers 10 KB Deadlift (Lighter KB) 10 Alternating V-ups 10 Mountain Climbers 10 Russian KB Swings (Lighter KB) 10 Sit-ups 10 Russian KB Swings (Workout KB) 10 Sit-ups 200m run Weightlifting HPC +

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds: :30 Mountain Climbers :30 Arm Circles **Push Jerk Review** Jump and Land // Extend legs during jump Jump and Land, Hands at Shoulders // Extend legs during jump Jump, Punch, Land // Extend legs, and then punch Push Jerk // Extend legs during jump

CrossFit Belleville – WOD View Public Whiteboard WarmUp 20 Jumping Jacks :30 on the rower *JUST LEGS* 20 Mountain Climbers :30 on the rower *LEGS and BACK* 20 Alternating Jumping Lunges :30 on the rower *LEGS /BACK/ARMS* (22-24 Strokes per minute pace) 20 Knee Tuck to Elbow in Plank Position :30 on the rower (26-30

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 3 Sets: 10 Leg Swings (Across Body) 20 Jumping Jacks 10 Leg Swings (Up & Back) 20 Toe Touch + Jump 3 Sets: 10 Snatch Grip Bent Over Rows (Barbell) 5 Burpee Over Bar 10 Behind the Neck Snatch Grip Push Press 5 Burpee Over Bar

CrossFit Belleville – WOD View Public Whiteboard Metcon Girls Gone Wild (Time) In Teams of 2: “Annie” 50-40-30-20-10 DUs/Situps “Karen” 150 Wallballs (20, 14) (10′, 9′) “Isabel” 30 Power Snatches (135, 95) “Grace” 30 Clean and Jerks (135, 95) “Fran” 21-15-9 Thrusters (95/65), Pullups “Diane” 21–15–9 Deadlift (225/155), HSPUs 40min cap

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **Set 1** 10 Plank to Down Dog 10 Alternating Scorpion Stretch 10 Arm Circles (Forwards) 10 Arm Circles (Backwards) **Set 2** 10 Air Squats 10 Inch Worms (No push-up) 10 Leg Swings / Leg (Side to Side) 10 Leg Swings / Leg (Front to Back) **Set