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CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard WarmUp 5 Giant Sets: 8 Reverse Burpees 12 Pausing Glute Bridges 16 Weighted Sit-ups 20 Single Leg Glute Bridges (10 Each Leg) Rest 1 Minute Between Rounds Metcon Heidi (AMRAP – Rounds and Reps) AMRAP 23 23 Air Squats 23 Push ups 23 Kettlebell Swings 23 Jumping Lunges

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * :30 High Knees * :30 Alternating Quad Stretch * :30 Slow and Controlled Air Squats * :30 Wall Ball Strict Presses 3 Rounds * Min 1: Jog 100m * Min 2: Hold the Bottom of a Wall Ball for 45sec (Aim to Increase Running Speed

CrossFit Belleville – WOD View Public Whiteboard WarmUp 500m Jog *3 Min Midline Group Abzzzzzzz On a 5:00 clock: Plank Hold (Every :30 perform 5 sit-ups) Buy In **On the 3:00 x 3 Sets:** 30 Double Dumbbell Walking Lunge (Dumbbells must be in proper rack position (Hands on handles)) *9 Min Metcon 5 Rounds for

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * 30 Seconds of Inchworm to Push up * 30 Seconds of PVC Pass Throughs * 30 Seconds of Jumps for Height * 30 Seconds of Frog Hops * 15 Seconds of PVC Around the Worlds (One Direction) * 15 Seconds of PVC Around the Worlds

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * 30 Seconds of Jumping Jacks * 30 Seconds of Active Samson Stretch * 30 Seconds of Bodyweight Good Mornings (Hands Behind Head) * 30 Seconds Push-up to Down Dog * 20 Seconds of Glute Bridges * 20 Seconds of Single Leg Glute Bridge (Right) *

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds * 30 Seconds of Box Step Ups * 30 Seconds of Slow and Controlled Air Squats * 20 Seconds of a Hollow Hold * 20 Seconds of a Superman Hold 2 min Row Dumbbell Ankle Stretch: 30 Seconds Each Side Dumbbell Squat Hold: 1

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon County Fun (Time) 10 Rounds 200m Run 3 Pullups 6 Toes to Bar 9 KBS **After every 2 rounds complete 100 Double Unders** *40 min Cap

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 Seconds of Each: * Alternating box step ups * Slow and Controlled Air Squats * PVC Pass Throughs * Box Jumps & Step Down * Kang Squats (Bodyweight “Good Morning” to squat to stand) * PVC Around the Worlds (15 Seconds Each Direction) **Mobility** Barbell