CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Good Mornings :30 Back Squats :30 Inch Worms :30 Pike Stretch :30 Samson Stretch (each side) :30 Child’s Pose :30 Thread The Needle (each side) **Activation** Inch Worm to Active Spiderman (1:00) Strength Back Squat (EMOM 10 x 3) *Same weight for all reps Metcon […]
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 Single-Unders :30 Active Samson Stretch 30 Single-Unders :30 Leg Swings – all directions 30 Double Unders :30 Kang Squats 2 minutes Double Under practice 5 Deadlifts 5 Hang to Elbows High 5 Muscle Clean 5 Hang Power Clean 5 Power Clean 5 Push Press 5
CrossFit Belleville – WOD View Public Whiteboard Metcon Jump into the Weekend (Time) 100 Double Unders 50 KBS 50 Sit-ups 100 Walking Lunges 80 Double Unders 40 KBS 40 Sit-ups 80 Walking Lunges 60 Double Unders 30 KBS 30 Sit-ups 60 Walking Lunges 40 Double Unders 20 KBS 20 Sit-ups 40 Walking Lunges 20 Double
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **Mobility** 1:30 Squat Hold **Activation** :20 Active Samson Stretch (each side) :20 Leg Swings (each side) :30 Arm Circles (double arm) :30 Push-up to Down Dog **Get Hot** 5-4-3-2-1 Ring Rows (or Single DB Rows) Air Squats Push-Ups Straight Leg Sit-Ups Metcon Prep 3 Strict Pull-Ups
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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 5:00 AMRAP 10 Jumping Jacks 8 Step Ups 6 Ring Rows (or Bent-Over Row) 4 Push-Ups 200m Run **Mobility** :45 Each Side of Couch Stretch :45 Each Side of Pigeon Pose on a Box Strength/Skill **3 Sets for Quality** 50m Single Kettlebell Suitcase Carry (Each Arm)
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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1:00 Row :30 Single-Unders (alternate between right, left, both feet) :30 Samson Stretch (each side) 1:00 Air Squat :30 Single Unders :30 Row (increase speed every :10) 1:30 Squat Hold :30 Double Unders Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2:00 Bike :20 PVC Good Mornings :20 PVC Strict Presses 1:00 Bike :20 Glute Bridges :20 Push Up to Down Dog :30 Bike **Mobility** :30 Ankle Stretch (each side) :30 Alternating Single Leg Toe Touch Strength 5 Sets Every 90 sec 1 Clean Deadlift 1 Hang
CrossFit Belleville – WOD View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about