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CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Glute Bridge walk outs 0:30 Straight legged sit-ups 0:30 Plank Shoulder taps **NO TOUCH DEADLIFTS** **with an empty barbell** 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff legged Deadlifts 5 Front […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Row 0:30 Knuckle Draggers 0:30 Active Spiderman 0:30 Alternating Quad Stretch 0:30 Row 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Row **DUMBBELL HANG CLEAN & JERK** 10 Alternating Dumbbell Deadlifts 5 Dumbbell Strict Presses (a hand on each side of the dumbbell) 3

CrossFit Belleville – WOD View Public Whiteboard Weightlifting WarmUp 0:30 Easy Bike 0:30 Dive-Bombers (Updog to Down Dog) 0:30 Glute Bridges 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) **BENCH PRESS** 10 Push-ups :20 Standing PVC “Breaking the Bar” Hold [Athletes Hold PVC at eye level and engage lats] 10 Standing

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Row 0:30 Push-Up to Down Dog (pedal the calves in down dog) 0:30 Single Unders 0:30 Row **PULL-UPS** 10 Scap Retractions 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups **SIT-UPS** 5 Abmat Sit-ups **DOUBLE UNDERS** 20 Single Unders 20 Double Unders Metcon Harbormaster (Time) 5

CrossFit Belleville – WOD Metcon 81322 (No Measure) AMRAP 5 9 Hang Power Cleans (115/75) 9 Cal Bike Rest 1 AMRAP 5 12 T2B 12 Alt Db Snatch (50/35) Rest 1 AMRAP 5 6 Deadlift (275/205) 3 Wall Walks Rest 1 AMRAP 5 1 Bar Muscle up 3 HSPUs Rest 1 AMRAP 5 6 Pistols

CrossFit Belleville – WOD View Public Whiteboard Metcon Reptar (No Measure) [TEAMS OF 3] AMRAP 16: 50 Calorie Row 40 Toes to Bar 30 Power Snatches (135/95) 3 min Rest AMRAP 16: Sled Push Tire Flip Hammer Farmers Carry

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Toilette Tag/ Fitness Tag 200m Run Quick Stretch Skill Rig movements – Kipping – Pullups -Toes to bar – Toes to rings Metcon (No Measure) Partner UpIn partners Together – partners run 100m/ Jr. 200m then… partner 1 does… 5 pull ups 10 sit ups 15

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Bike 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Cossack Squats 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats **PULL-UPS** 10 Scap Retractions 0:30 Hollow Hold 0:30 Arch Hold 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups [Standards,

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up RPS Football Quick Stretch Skill Rope Climbs Metcon (No Measure) AMRAPAs Many Reps As Possible 2 Rope pulls 5 Dumbell push jerks 10 Sit ups 10 Squats 2 burpees Mobility Alphabet Yoga Spell SPACE 2xs Game Fireball

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Knuckle Draggers 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Hollow Hold 0:30 Glute Bridges **PUSH PRESS** 3 Dip & Holds, with the Barbell [Shoulders over Hips] 3 Push Press **FRONT RACK REVERSE LUNGES** 0:30 Unweighted Reverse lunges [Full Foot on floor,