CrossFit Belleville – WOD View Public Whiteboard WarmUp 500m Jog *3 Min Midline Group Abzzzzzzz On a 5:00 clock: Plank Hold (Every :30 perform 5 sit-ups) Buy In **On the 3:00 x 3 Sets:** 30 Double Dumbbell Walking Lunge (Dumbbells must be in proper rack position (Hands on handles)) *9 Min Metcon 5 Rounds for […]
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * 30 Seconds of Inchworm to Push up * 30 Seconds of PVC Pass Throughs * 30 Seconds of Jumps for Height * 30 Seconds of Frog Hops * 15 Seconds of PVC Around the Worlds (One Direction) * 15 Seconds of PVC Around the Worlds
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility * 30 Seconds of Jumping Jacks * 30 Seconds of Active Samson Stretch * 30 Seconds of Bodyweight Good Mornings (Hands Behind Head) * 30 Seconds Push-up to Down Dog * 20 Seconds of Glute Bridges * 20 Seconds of Single Leg Glute Bridge (Right) *
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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds * 30 Seconds of Box Step Ups * 30 Seconds of Slow and Controlled Air Squats * 20 Seconds of a Hollow Hold * 20 Seconds of a Superman Hold 2 min Row Dumbbell Ankle Stretch: 30 Seconds Each Side Dumbbell Squat Hold: 1
CrossFit Belleville – WOD View Public Whiteboard Metcon County Fun (Time) 10 Rounds 200m Run 3 Pullups 6 Toes to Bar 9 KBS **After every 2 rounds complete 100 Double Unders** *40 min Cap
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 Seconds of Each: * Alternating box step ups * Slow and Controlled Air Squats * PVC Pass Throughs * Box Jumps & Step Down * Kang Squats (Bodyweight “Good Morning” to squat to stand) * PVC Around the Worlds (15 Seconds Each Direction) **Mobility** Barbell
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1 Minute of Rowing 30 Seconds of Inchworm to Push-up 20 Second Hollow Hold 1 Minute of Rowing 30 Seconds of Shoulder Taps 20 Second Superman Hold **Mobility** 30 Second Calf Stretch on Post/Box/Rower (each side) 45 Seconds of Child Pose Metcon Falling off (AMRAP –
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1 Minute Bike 30 Seconds Boot Strappers 30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat) 45 Second Bike (Faster) 30 Seconds Active Spiderman 30 Seconds Single Leg Glute Bridges (Each Side) 30 Second Bike (Fast) **Mobility** Wrist Stretch: 30
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 200m Jog **30 Seconds of Each/2 Rounds:** Arm Circles – All directions Active Samson Inchworm to Push-ups **Mobility** Couch Stretch: 45 Seconds Each Side Lat Stretch on Wall: 45 Seconds Each Side A Barbell Warmup 3 Good Mornings 3 Elbow Rotations 3 Strict Press & Reach
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