CrossFit Belleville – WOD View Public Whiteboard WarmUp * Assault Bike 2:00 – Easy / Jog 400m * :60 Squat Hold * :30 Knuckle Draggers * Bike 1:00 – Moderate / Jog 200m * 10 Scap Retractions * :30 Inch Worm to Push-Up * Assualt Bike :30 – Sprint / Run 100m Mobility Front Rack […]
CrossFit Belleville – WOD View Public Whiteboard WarmUp Active Stretch :30 Spiderman Hold (each side) :30 Hamstring Scoop Stretch (each side) :30 In-Place Standing Quad Stretch (each side) 3 Rounds 5 Push-Ups 5 Squats 3 Rounds (add weight each round to your Metcon weight) 4 reps Deadlift Power Clean Metcon Fish out of Water (Time)
CrossFit Belleville – WOD View Public Whiteboard WarmUp PVC Warm-Up 10 Pass-Throughs 10 Overhead Presses 10 Good Mornings 10 Overhead Lunges (in-place) 10 Deadlifts 10 PVC Around-the-Worlds ****10 Jumping Jacks in between each exercise*** Strength Deadlift (EMOM 10) 3 Deadlift + 20 sec Hollow Hold *same weight for all reps *60-65% Metcon Napalm (Time) 2
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CrossFit Belleville – WOD View Public Whiteboard WarmUp Jog 200m :30 Active Spiderman :1:00 Squat Hold :30 Alternating Bird-Dog :30 Arch-Ups :30 Hollow Rocks Jog 200m Metcon Annie on the Run (Time) 50-40-30-20-10 Double-Unders Abmat Sit-Ups *After every round, complete a 200m run carrying a medicine ball (20/14) L3: 35-25-15-10-5* Double-Unders 50-40-30-20-10 Abmat Sit-Ups *After
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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 sec Samson Stretch 6 cal Row or 5 Burpees 30 sec Downward Dog to Push-Up 6 cal Row or 5 Burpees 30 sec Static Air Squat Hold (at the bottom) 6 cal Row or 5 Burpees 30 sec PVC Press 6 cal Row or 5
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CrossFit Belleville – WOD View Public Whiteboard WarmUp 6 min AMRAP Jog/Run 400m 10 Alternating or Regular V-Ups 10 Glute Bridge 10 PVC Strict Press (:2 pause at the top) 5 Slow Squats (:3 down) 10 Abmat Sit-Up Metcon Prep **3-5 Repetitions of Each:** Focus: Neutral Spine!!! 1. **Deadlift to Mid-Thigh** Focus: Pulling from the
CrossFit Belleville – WOD View Public Whiteboard Metcon Pierluigi R./ Matteo D. (No Measure) AMRAP 34 (with a Partner) 4 Rope Climbs 10 Thrusters (95/75 lb) 19 calorie Row Then, For Time, complete: 31 Cleans (205/165) *45min cap This hero workout is dedicated to Officer Pierluigi Rotta and Officer Matteo Demenego who were killed in
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