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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **On a 6:00 Clock** 20 High Knees in Place 10 Wide Stance Good Mornings 5 Jumping Ring Dips 5 Push-ups Strength Shoulder Press (Every 2 minutes 5 x 3) **Tempo strict press, 2-second press, 2-second descent, brief pause at the shoulder. Metcon Prep *8 minutes to […]

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 8:00 Clock 8 Elbow-to-Instep Stretch 10 Scap Push-ups 8 Kip Swings 10 Overhead Walking Lunges (pvc) 5 Toes-to-Rings With Empty Barbell 5 Reps Muscle Snatch 5 Reps Power Snatch 5 Reps Overhead Squat Weightlifting MS/PS/OHS (Every 90 sec x 8) 2 Muscle Snatch +

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds: :20 Mountain Climbers :10 Rest :20 Knuckle Draggers :10 Rest :20 Toe Touch + Jump :10 Rest :20 High Knees :10 Rest Pacing: 100m Run 1min Rest 200m Run 1min Rest 2 min Ankle/Hamstring/Calf stretch Metcon Litchi (4 Rounds for time) 4 ROUNDS Run

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 200m Jog :30 Walking Knuckle Drags :30 Walking Alternating Quad Stretch :30 Front Plank to Push-up :30 Straight Leg Sit-ups :30 Alternating Bird Dogs :30 Alternating Samson + Air Squat :30 Hollow Hold :30 Push-ups :30 Plank Hold 5 Single Arm Dumbbell Floor Presses (each side)

CrossFit Belleville – WOD View Public Whiteboard Metcon RattleSnake (Time) 40 Squat Cleans 30 Squat Cleans 20 Squat Cleans 10 Squat Cleans 10 Push Jerks 20 Push Jerks 30 Push Jerks 40 Push Jerks *After each movement Run 200m together Accumulate 30 C2B (Divide) [Barbell: 115/85] *40 Minute Cap RattleSnake (Time) 40 Squat Cleans 30

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 5:00 Clock: :30 PVC Pass Through :30 PVC Lat Stretch (switch as needed) 1:00 Bike :30 Knuckle Drags :30 Hang from Pull-Up Bar 1:00 Bike :30 Active Spiderman 6 DB Deadlift – 3 Right / 3 Left 6 Hang Power Snatch – 3 Right

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 2:00 Clock: 30 Jumping Jacks 20 Mountain Climbers 10 Air Squats 5 Burpees Then 10 PVC Pass Throughs 10 PVC Around The World 10 PVC Overhead Squats 10 PVC Strict Press and Reach Gymnastics Strict HSPU EMOM (AMRAP – Reps) EMOM 12: Odd minutes

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Push up to Down Dog :30 Frog Hops :30 Box Step-Up :30 Child’s Pose on Box 200m Run 6 PVC Front Squats (w/ :3 pause at the bottom) 6 Barbell Front Squats (w/ :3 pause at the bottom) 6 Light Loaded From Squats w/ :3

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :15 Dead Hang :15 Active Hang :30 Samson Stretch (each side) :30 Inch Worm to Push Up :15 Scap Pull ups :15 Scap Circles :30 Air Squats (controlled) :30 PVC Strict Press :15 Kipping :15 Pullups Row 500/450m Barbell Warm-up (No Measure) 5 Good Mornings 5

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Run 200m :30 Lunge to Pass Through :30 Knuckle Draggers Run 100m :30 PVC Cuban Press :30 PVC Good Mornings **PVC Burgener Warm-Up** 3 Down & Finish – “Speed through the middle” 3 Elbows High & Outside – “Keep the bar close” 3 Muscle Snatch –