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CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon ALLLL The gymnastics.. (No Measure) Cash in (10 Minutes) 150 Wall Balls AMRAP 16 Partner A 3 Rope Climbs Partner B AMRAP 3 Thrusters (115/75) 5 Cal Bike 7 Pull Ups Cash Out (10 Minutes) 150 Toes To Bar

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Run 200m :30 Lunges In-Place :30 Alternating Toe Touches :30 Inch Worm to Push-Up :30 Kang Squat Row 500/450m Barbell WU 2.0 (No Measure) 6 Goodmornings 6 Back Squats 6 Romanian Deadlifts 6 Front Squats 6 Bent Over Rows 6 Push Press 6 Thrusters Weightlifting Clean

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Abmat Sit-up 10 Abmat Slow Sit-ups – full control Russian Kettlebell Swing 10 Glute Bridges 10 Single Leg Glute Bridges (Left Leg) 10 Single Leg Glute Bridges (Right Leg) 10 KB Deadlifts 10 KB Hip-pops (Swings to belly button level) 10 Russian Kettlebell Swings Barbell Good

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2:00 Bike 20 Arch-Ups 20 Hollow-Ups 10 Glute Bridge (w/ :2 hold at the top) :30 Bird Dog (each side) Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats8 Barbell Front Squats 8

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Grab a band! 30 x Banded Pull Aparts 30 x Banded Good Mornings 30 x Banded Single Arm Rows 30 x Banded Bicep Curls 5 PVC Around The World 5 PVC Deadlifts 10 Empty Barbell Deadlifts 10 Air Squats 8 Squat Jumps 4 Lateral Barbell Burpees

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :45 of each movement: Squat Hold Active Samson Row Alternate Toe Touch Kang Squat 6 DB Romanian Deadlifts (Each arm) 6 DB Cleans (each arm) 6 DB Push Press (each arm) Accessory Work **3 Sets:** 12 Arnold Presses (each arm) 24 Elevator Push Ups *15 Minutes

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon Diplomacy (AMRAP – Reps) Teams of 3 AMRAP 10 Max Power Snatch (135/95) Rest 3 Minutes AMRAP 10 Max 100m Sprints Rest 3 Minutes AMRAP 10 Max Curtis Ps (135/95) *Power clean, a lunge with each leg, and a push press*

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1:00 Bike :30 Single Unders :30 Strict Press (empty bar) :30 Single Dumbbell Deadlifts (switch at :15) :30 Bike (increase pace) :30 Double Under Practice :30 Push Press (empty Bar) :30 Overhead DB Hold (Right Arm) :30 Overhead DB Hold (Left Arm) 1:00 Bike Test (Aim