Announcements ☀️ Outdoor Classes Begin Monday, June 14th! Sign up for your classes now! ☀️Have you downloaded the N E W Wodify Client App yet? CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 100m Jog :45 Bike 100m Run :30 Bike 100m Run :15 Bike *Increase speed on the run* **Activation** :10 Hollow Body […]
Announcements ☀️ Outdoor Classes Begin Monday, June 14th! Sign up for your classes now! ☀️Have you downloaded the N E W Wodify Client App yet? CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 50 Jumping Jacks 20 Alternating Single Leg Touches 40 Jumping Jacks 20 Superman 30 Jumping Jacks 20 Mountain Climbers :45 Samson
Announcements ☀️ Outdoor Classes Begin Monday, June 14th! Sign up for your classes now! ☀️Have you downloaded the N E W Wodify Client App yet? CrossFit Belleville – WOD View Public Whiteboard
CrossFit Belleville – WOD View Public Whiteboard Metcon Last minute (Time) 100 Double Unders 10-9-8-7-6-5-4-3-2-1 KBS Sit-ups 10-9-8-7-6-5-4-3-2-1 Pistols Push ups Accumulate 100 Box Jumps Every min 3 Burpees 100 Double Unders *45 minutes
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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :20 Hang from Pull-Up Bar :20 In-Place Lunge Steps :20 Abmat Sit-Up :20 Strict Pull-Ups (w/ :1 pause at the top and the bottom) :20 PVC In-Place Front Rack Lunges :20 Straight Leg Sit-Up **Mobilty** :30 Sleeper Stretch (each side) :30 Active Samson Stretch (each side)
CrossFit Belleville – WOD View Public Whiteboard WarmUp **5:00 AMRAP** 8 Jumping Jacks 6 Active Spiderman 5 Inch-Worm to Push-Up 4 Cal Bike 3 Air Squat *Up the intensity level for each new round* Accessory Work With Barbell and some weight Accumulate Time in the Bottom of a Squat 1:30 Back Squat 1:00 Front Squat
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 min Row 2 Rounds 6/4 Calorie Row 5 Wall Balls 3 Power Snatches 2 Burpee Box Jumps Metcon Ugly Sweater (Time) 2 Rounds 90/70 Calorie Row 70 Wall Ball Shots (20/14) 50 Power Snatches (75/55) 30 Burpee Box Jumps (24/20) *40 Minutes
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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Good Mornings :30 Back Squats :30 Inch Worms :30 Pike Stretch :30 Samson Stretch (each side) :30 Child’s Pose :30 Thread The Needle (each side) **Activation** Inch Worm to Active Spiderman (1:00) Strength Back Squat (EMOM 10 x 3) *Same weight for all reps Metcon
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 Single-Unders :30 Active Samson Stretch 30 Single-Unders :30 Leg Swings – all directions 30 Double Unders :30 Kang Squats 2 minutes Double Under practice 5 Deadlifts 5 Hang to Elbows High 5 Muscle Clean 5 Hang Power Clean 5 Power Clean 5 Push Press 5