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CrossFit Belleville – WOD View Public Whiteboard WarmUp 6 Minutes For Quality 1 Minute Row or Bike 1 Minute Push-up to Down Dog 1 Minute Side Plank (30 Second Each) 1 Minute Single Leg Glute Bridges (30 Seconds Each) 1 Minute Sit-ups 1 Minute Wall Squats MOBILITY Couch Stretch: 1 Minute Each Side Front Rack […]

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Bike Warmup 2 Minutes Easy 30 Seconds Each Shoulder Taps Alternating Bird Dogs Inchworm to Push-up Side Plank (15 Seconds Each Side) Glute Bridge Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Sprint and kick Run 100m 20 jumping jacks 6 Samson Stretch 6 Push up to down dog 20 Straight jumps 20 walking lunges Run 100m Barbell Warm up (with PVC) Good mornings Elbow rotations Back squats Push press Overhead squats Front Squats Deadlifts Skill Hang power

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute Each Wall Squats Box Step-ups Active Spidermans PVC Pass Throughs Easy Row Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats MOBILITY Child’s Pose on

CrossFit Belleville – WOD View Public Whiteboard WarmUp 400m Run 30 sec Jumping Jacks Knuckle Drags Active Samson Push-up to Down Dog Slow Air Squats Barbell Warmup #2 (No Measure) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good Mornings Weightlifting Clean and Jerk (EMOM

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Game – Octopus Warm up 20 Jumping Jacks 10 Squats 6 Spidermans 20 Jumping Jacks 6 Samson 10 Boot Strappers 5 Burpees Skill DB Snatch Ab work 40 seconds work , 20 seconds rest x2 – Flutter kicks – Rocking plank – Tap Crunch – Floor

CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds 20 Jumping Jacks 15 Good Mornings (Bodyweight) 10 Air Squats 6 Spiderman (3 each Side) 20 Jumping Jacks 6 Samson (3 each side) 10 Boot Strappers 5 Burpees then.. 6 Step ups 4 Box Jumps 2 Burpee Box Jump Overs then.. *Light DB 10 Alt.