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Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp **1set:** 15 goodmornings (unweighted) 5 inchworm + push-up 10 reverse lunges 5 jump squats, for max height **1set:** 15 RDLs (empty barbell) 3 wall walks 10 walking lunges 5 […]

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** 20 jumping jacks 10 Spiderman stretches 10 push-up to down dogs 10 alternating single-leg V-ups **1 set** 20 skier jacks 10 tempo air squats (:03 down) 10

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp **EMOM 8:** Min. 1- :45 rowing/biking Min. 2- :45 air squats Min. 3- :45 rowing/biking Min. 4- :45 prisoner squats Min. 5- :45 rowing/biking Min. 6- :45 squat therapy

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp **3 sets:** 10 PVC overhead squats 5-10 hollow rocks 5-10 supermen 5-10 ring rows/strict pull-ups/strict C2B 5-10 push-ups/diamond push-ups/strict ring dips **1 set:** 10 alternating spiderman stretch 10 hamstring

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Cross the river Tabata High knees Side to side hops Donkey kicks Plank Down dog Squat hold Strength Core -sit ups – plank Love the Way you Lie

Announcements 🌟 It’s your time to shine! Our Intramural Open starts February 24th! Have you signed up? 🌟 CrossFit Belleville – WOD View Public Whiteboard WarmUp **4 sets** :20 bike – Rest :10 :20 up downs – Rest :10 **Accumulate** With a partner: 100 GHD hip extensions or Empty BB Goodmornings or Superman – One

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Pizza game 10 squats 10 Leg swings front and back/side to side 10arm circles front and back 30 sec turn back Strength/Skill EMOM odd-Push press Even-KB front squat AMRAP: Metcon (No Measure) 10 min 5 burppes 10 Squats 10 Sit ups Mobility Pigeon Scorpion

CrossFit Belleville – WOD View Public Whiteboard Metcon Community Baseline (AMRAP – Rounds and Reps) AMRAP 18 9 Burpees 15 Squats 21 Situps Rest 7 minutes Weightlifting Bella Complex (1 RM) Clean Shoulder to Overhead Front Squat Shoulder to Overhead*Partner up *15 minutes

CrossFit Belleville – WOD View Public Whiteboard WarmUp :30 Row :30 Samson Stretch 10 Alternating V-ups 10 DB Hang Cleans (5 each) :30 Row :30 Arm Swings 10 V-ups 10 Db Push Jerks (5 each) :30 Row :30 Leg Swings 10 Knee Raises/Toes to Bar 10 DB Hang Clean and Jerk (5 each) Metcon Crossfit

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :30 jump rope 8 Cossack squats 8 over the fence 8 DB RDLs (light) 8 DB strict presses (light) 8 Step Ups 8 Up Downs Open Prep 4 sets for reps: :20 Double Unders :40 Rest EMOM 8: 8 box-facing burpees (20/24 in) Metcon Metcon