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CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Hamstring Scoop Stretch :20. Walk on heels only 10 Alternating Samson Stretch :20 Walk on toes only **Set 2** 100m Jog 10 Leg Swings (across body) / Leg 100m Backwards Jog 10 Leg Swings (forwards & back) / Leg **Set 3** 50m Side […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 Rounds** :20 Squat Therapy (use wall) Rest :10 :20 Reach, Roll, and Lift Drill (use wall or floor) Rest :10 Weightlifting Prep **5 Sets** EMOM 3 Thrusters (Empty Barbell) 3 Thrusters (Very Light Weight) 2 Thrusters (Light Weight) 2 Thrusters (Moderate Weight) 1 Thruster (next weight

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster,

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 5 Up-Downs 10 Single arm KBS **Set 2** 5 Up-Downs 10 Russian KBS **Set 3** 5 Up-Downs :20 Farmer KB Hold / Side **Set 4** 10 Up-Downs :20 KB Goblet Squat Hold Metcon Carry it on (3 Rounds for reps) – RX – AMRAP 5

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up **Set 1** 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air Squats 5 Single-Arm Ring Rows / Arm **Set 2** 30 Skier Jacks 10 Strict Press (PVC) 10 Front Squats (PVC) 10 Jumping Pull-ups or Ring Rows (regular) **Set 3** 30 Mountain Climbers 10 Thrusters

CrossFit Belleville – WOD View Public Whiteboard WarmUp Rower – Fish Game **AMRAP 6** 5 Alternating Spiderman Stretch 10 Leg Swings (across body) / Leg 5 Good Morning + Jump 20 Double Unders or Single Unders 5 Deadlifts Weightlifting Prep * 8 minutes to get to 60% Weightlifting Deadlift 4 Sets Every 2:30 minutes 10

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air Squats 5 Single-Arm Ring Rows / Arm **Set 2** 30 Skier Jacks 10 Strict Press (PVC) 10 Front Squats (PVC) 10 Jumping Pull-ups or Ring Rows (regular) **Set 3** 30 Mountain Climbers 10 Thrusters (PVC)

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine Building 6 (6 Rounds for time) 6 rounds x 5 min 20 Cal Row 20 DB Thrusters (50/35)

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Spiderman Stretches 10 Up-Downs over Bar (Jump or step) 10 Clean Grip Deadlift // Focus on a flat back and keeping the bar close to the body. 50-75 m Jog **Set 2** 10 Front lunges 10 High plank to low plank 10 Deadlift

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rowling Line Drills Quick Stretch Strength Thruster Squat Hold Metcon (No Measure) TABATA ExtraCenters Rowing Ring rows Handstand Holds/ Wall Walks Burpees Box Jumps Sit ups Cool Down Calves Hamstring 90\90