cheryl

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Push up to Down Dog :30 Frog Hops :30 Box Step-Up :30 Child’s Pose on Box 200m Run 6 PVC Front Squats (w/ :3 pause at the bottom) 6 Barbell Front Squats (w/ :3 pause at the bottom) 6 Light Loaded From Squats w/ :3 […]

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :15 Dead Hang :15 Active Hang :30 Samson Stretch (each side) :30 Inch Worm to Push Up :15 Scap Pull ups :15 Scap Circles :30 Air Squats (controlled) :30 PVC Strict Press :15 Kipping :15 Pullups Row 500/450m Barbell Warm-up (No Measure) 5 Good Mornings 5

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Run 200m :30 Lunge to Pass Through :30 Knuckle Draggers Run 100m :30 PVC Cuban Press :30 PVC Good Mornings **PVC Burgener Warm-Up** 3 Down & Finish – “Speed through the middle” 3 Elbows High & Outside – “Keep the bar close” 3 Muscle Snatch –

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon ALLLL The gymnastics.. (No Measure) Cash in (10 Minutes) 150 Wall Balls AMRAP 16 Partner A 3 Rope Climbs Partner B AMRAP 3 Thrusters (115/75) 5 Cal Bike 7 Pull Ups Cash Out (10 Minutes) 150 Toes To Bar

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Run 200m :30 Lunges In-Place :30 Alternating Toe Touches :30 Inch Worm to Push-Up :30 Kang Squat Row 500/450m Barbell WU 2.0 (No Measure) 6 Goodmornings 6 Back Squats 6 Romanian Deadlifts 6 Front Squats 6 Bent Over Rows 6 Push Press 6 Thrusters Weightlifting Clean

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Abmat Sit-up 10 Abmat Slow Sit-ups – full control Russian Kettlebell Swing 10 Glute Bridges 10 Single Leg Glute Bridges (Left Leg) 10 Single Leg Glute Bridges (Right Leg) 10 KB Deadlifts 10 KB Hip-pops (Swings to belly button level) 10 Russian Kettlebell Swings Barbell Good

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2:00 Bike 20 Arch-Ups 20 Hollow-Ups 10 Glute Bridge (w/ :2 hold at the top) :30 Bird Dog (each side) Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats8 Barbell Front Squats 8

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Grab a band! 30 x Banded Pull Aparts 30 x Banded Good Mornings 30 x Banded Single Arm Rows 30 x Banded Bicep Curls 5 PVC Around The World 5 PVC Deadlifts 10 Empty Barbell Deadlifts 10 Air Squats 8 Squat Jumps 4 Lateral Barbell Burpees

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :45 of each movement: Squat Hold Active Samson Row Alternate Toe Touch Kang Squat 6 DB Romanian Deadlifts (Each arm) 6 DB Cleans (each arm) 6 DB Push Press (each arm) Accessory Work **3 Sets:** 12 Arnold Presses (each arm) 24 Elevator Push Ups *15 Minutes