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CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon Enough time to hurt, but not enough to rest (4 Rounds for reps) AMRAP 6 12 Box Jumps (30/24) 6 Pull Ups *Rest 6 minutes* AMRAP 6 12 Toes To Bar 12 ALT DB Snatches *Rest 6 minutes* AMRAP 6 40 Double Unders 6 Chest To Bar

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 3 Rounds * :15 Band Pull Aparts * 5 Air Squats w/ pause at the bottom * 5 Push-ups w/ pause at the bottom **Mobility** * 1:00 Squat Hold * :30 Each Side Pec Stretch on Wall Strength Front Squat (EMOM 9 x 4) Metcon AGOQ

CrossFit Belleville – WOD View Public Whiteboard WarmUp Metcon (No Measure) **3 Sets For Quality:** * 8 Goblet Squats * 1:00 Plank Hold * 1 Turkish Get Up (Each Side) *9 Minutes Strength/Skill Metcon (No Measure) **3 Sets For Quality:** 10 Single Dumbbell Reverse Lunges (Each Leg) 30 Glute Bridges *9 Minutes Gymnastics HSPU/Pistol (Time)

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * 1:00 Slow Bike * :30 Push-up to Down Dog * :30 Ring Rows, Pausing at top/Barbell Bent Over Rows * :30 Boot Strappers **Mobility** * Front Rack Stretch: 1 Minute * :45 Couch Stretch: (Each Side) Midline Core Gone Bad (AMRAP – Reps) EMOM 18

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * :30 Box Step ups * :30 Active Spiderman * :30 Glute Bridges * :30 Box Step ups **PVC “GRACE” (30 Clean and Jerks) – Fun-Fun-Fun!** **Mobility** * :30 Pigeon Pose on Box (Each Side) * Child’s Pose on Box: 1:00 Weightlifting Clean EMOM On the

CrossFit Belleville – WOD View Public Whiteboard WarmUp **AMRAP 4:00** * 30sec Rower * 3 Multi-Directional Lunge * 5 Slow Shoulder Taps * Active Spiderman * 10 PVC Good Morning to Behind the Neck Overhead Press 5 repetitions of each w/ an empty barbell – use PVC pipes where necessary * Set-Up: – Hold in

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard WarmUp 5 Giant Sets: 8 Reverse Burpees 12 Pausing Glute Bridges 16 Weighted Sit-ups 20 Single Leg Glute Bridges (10 Each Leg) Rest 1 Minute Between Rounds Metcon Heidi (AMRAP – Rounds and Reps) AMRAP 23 23 Air Squats 23 Push ups 23 Kettlebell Swings 23 Jumping Lunges

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * :30 High Knees * :30 Alternating Quad Stretch * :30 Slow and Controlled Air Squats * :30 Wall Ball Strict Presses 3 Rounds * Min 1: Jog 100m * Min 2: Hold the Bottom of a Wall Ball for 45sec (Aim to Increase Running Speed