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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

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** :30 jumping jacks :30 unweighted good mornings 1:00 shoulder tap (x2) + push-up **2 sets:** 2 Samson stretches w/ a :10 hold on each 10 RDLs 5 left-arm windmills 5 right-arm windmills – Use a light DB or KB for the RDLs and windmills. Specific

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** :45 jump rope 10 scorpion stretches 10 RDLs 10 bent-over rows 10 shoulder presses 5 scap pull-ups w/ a pause at the top and bottom – Use an empty barbell for the RDLs, rows, and presses. Specific Warm up **Pull-up Review / 5 min **Progression

CrossFit Belleville – WOD View Public Whiteboard WarmUp ** 1 set** Run 200 m 10 alternating Spiderman stretch (5/side) 20 air squats ** 1 set** Run 200 m 10 alternating Spiderman stretch (5/side) 15 squat-therapy reps ** 1 set** Run 200 m 10 alternating Spiderman stretch (5/side) 10 counter-balance squats (holding plate) Strength *8 minutes

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** :30 Skip 10 alternating Spiderman stretch 10 staggered-stance good mornings/leg **1 set** :30 Skip 10 leg swings/leg (front and back) 10 good mornings + hop **2 sets** :20 Skip/double Unders 5 Kang squats Specific Warm up *10 minutes Review and warm up all Metcon movements

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Sword in the Stone Tag Line drills Quick stretch Skill Cardio Day! Run 100m Rest 1:30 200m Rest 1:30 Run 400m Rest 3:00 Run 400 Rest 1:30 Run 200m Rest 1:30 Run 100m DONE! Back Squat How to rack/unrack/bail EMOM1:30 3sets of 10 back squats Mobility

CrossFit Belleville – WOD View Public Whiteboard WarmUp Barbell Warm up -(Snatch) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts2 Rounds Weightlifting Snatch (Every 4:00 for 5 sets) 3 snatches (~60%) 2 snatches (~67%) 1 snatch (~75%) – Complete all

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) – RX – 5 rounds with a partner: 800-m run 50 push-ups 5 rope climbs – INTERMEDIATE – 5 rounds with a partner: 600-m run 40 push-ups 4 rope climbs – BEGINNER – 5 rounds with a partner: 400-m run 30 push-ups 6 pull-to-stands *40

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Run 200m Game – Sword in the Stone Quick Stretch Skill WODdice Skill review and lesson Metcon (No Measure) 3 snatch 7 kb swings 7 burpees 14 vups 14lunges 8 deadlift 8 sit ups 9 push ups Mobility ()

CrossFit Belleville – WOD View Public Whiteboard WarmUp ** 3 sets** : 30 banded side steps : 15 rest : 30 banded good mornings : 15 rest : 30 Cossack squats : 15 rest :30 PVC Pass Throughs :15 rest :30 PVC OHS :15 rest Skill Every 2:00 for 5 sets: 5 pause overhead squats