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CrossFit Belleville – WOD View Public Whiteboard Metcon WarmUp **On a 3:00 clock:** 200-m run 5 jumping jacks 5 knee push-ups 5 jumping jacks 10 air squats 5 jumping jacks 5 push-ups 5 jumping jacks 10 air squats ​ \————————————- ​ **2 sets** 5 ring rows or 2 strict pull-ups 5 kip swings 3 kipping […]

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) – RX – 7 rounds each for time with a partner: 150-m run 12 Toes to bar 12 Burpees – Partner 1 completes a round and then partner 2 completes a round. Continue this pattern until both partners have completed 7 rounds each. Then 5

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up 200m run Fireball Stretch Metcon (No Measure) Murph Jr. Murph Run 400m 10rounds of 5 pullups 10 push ups 15 squats Run 400m Or Mini Murph Run 200m 10 Rounds of 5 pull ups 5 push ups 10 Squats Run 200m Skill Bench press Mobility

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set:** :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps + hamstring stretch/leg **1 set:** :15 left-leg single-unders :15 right-leg single-unders :30 box step-overs :30 air squats **1 set:** :30 doubles :30 box jump-overs :30 counter-balance squats – Use a 10-15-lb plate for

CrossFit Belleville – WOD View Public Whiteboard WarmUp **3 sets** :20 jumping jacks – Rest :10 :20 up-downs – Rest :10 Skill Tall Snatch (Every 2 minutes x 6) – 3 Tall snatches – Use 20-40% of 1-rep snatch. Gymnastics **On an 8:00 clock** Handstand walk/wall walk practice * Beginner: 1 wall walk every minute

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** :30 mountain climbers (fast) – Rest :10 :30 good mornings (PVC) – Rest :10 :30 overhead squats (PVC) – Rest :10 Metcon Prep **Deadlift points of performance // ** Light weight 1) Setup // Heels down, lumbar arched, and shoulders in front of the bar.

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Run 200m Pizza Game Stretch Skill American Kettlebell swings Tabata Metcon (No Measure) Party Time With a partner row 1981m Then AMRAP 5 burpees 24 squats 40 skips 1 100m run Mobility

CrossFit Belleville – WOD View Public Whiteboard WarmUp ** 1 set** 1:00 Row 1:00 alternating Spiderman stretch ** 1 set** 1:00 Row 1:00 air squats ** 1 set** 1:00 Row 1:00 bottom of counter-balance squat hold Pre Wod **Front Squat Warm-up | 5:00** * Perform 2-3 sets of 3 reps building to starting weight. *

CrossFit Belleville – WOD View Public Whiteboard Metcon Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Noodle Tag Roxanne Quick Stretch Skill Toes to bar/knee raises Sit ups Metcon (No Measure) Circuit Over unders Skipping KB deadlifts Walking lunges Wall sit