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Announcements ☀️☀️ Summer Throwdown Registration is LIVE! ☀️☀️ Register by July 18th! CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Jumping Jacks 0:30 Plank Shoulder Taps 0:30 Cossack Squats 0:30 Single Unders 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) **OVERHEAD SQUAT** **with an Empty Barbell** 5 Good Mornings 5 Elbow Rotations […]

CrossFit Belleville – WOD View Public Whiteboard Metcon Annie Grew Up (Time) 100-80-60-40-20 Double Unders Situps *One person works at a time *Divide however you like Crimescene (Time) 10 Rounds 200/150 Meter Row 6 Front Squats (155/105) 11 Box Jumps (24″/20″) *One person works at a time *Partner 1 finishes a whole round before partner

CrossFit Belleville – WOD View Public Whiteboard WarmUp 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* 2 Burpees in between barbell movements * 2 Rounds Mobility Front Rack Stretch 60 sec Wrist Stretch 60 sec Pigeon Pose 60

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Inchworm to Push-Up 0:30 Active Samson 0:30 Bodyweight Good Mornings 0:30 Up Dog **ROW** 0:30 Easy Row Seat stays away from heels in catch position 0:20 Rest 0:30 Legs Only Row Drive through heels 0:20 Rest 0:30 Fast Row Arms are the first thing back towards

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Alternating Quad Stretch 0:30 Mountain Climbers 0:30 Glute Bridges 200 Meter Easy Run Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Deadlifts First break from the top of each rep is hips back 5 Super

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Single Unders 0:30 Hollow Hold 0:30 Arch Hold 0:30 Sit-Ups BENCH PRESS 0:30 Pec Stretch on Wall (left) 0:30 Pec Stretch on Wall (right) 10 Knee Push Ups 10

CrossFit Belleville – WOD View Public Whiteboard WarmUp 200m Run 0:30 Squat to Stand 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) WALL BALLS 0:30 Squats to a Med. Ball Upright Torso on the Squat 5 Med. Ball Thrusters Hips extend then arms push 10 Wall Balls 5 DB Deadlift /arm 5 DB Hang Power

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Run 400m Pirate Tag – outside Stretch Metcon (No Measure) Relay Circuit.. Sort Of Athlete 1 begins the circuit while athlete 2 begins on the rower and will row until the 1st athlete is finished the circuit. When athlete 1 is done the circuit, athlete 2

CrossFit Belleville – WOD View Public Whiteboard Metcon Eva Strong (Time) 5 Rounds for Time (with a Partner) 24 Double-Unders (together) 19 Toes-to-Bars (split) 2 Clean-and-Jerks (205/135 lb) (split) 400 meter Run (together) *30 min Cap Background: This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1:00 Easy Row 0:30 Push-Up to Down Dog 0:30 Boot Strappers 1:00 Row EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 Back Squats, Pausing on bottom for :3 2 Thrusters, Pausing overhead Finish