CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1 Minute of Wall Squats 30 Seconds of Step Back Reverse Lunges 30 Seconds of Pushup to Down Dog 30 Seconds of Wall Ball Squats 30 Seconds of Jumping Lunges 30 Seconds of Frog Hops **Mobility** Front Rack Stretch: 1 Minute Wall Ball Squat Hold: 45 […]
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CrossFit Belleville – WOD View Public Whiteboard Metcon What goes up.. must come down (Time) 20 Double-Unders 200m Run 20 Pistols 40 Double-Unders 400m Run 20 Push Ups 60 Double-Unders 600m Run 20 Pistols 80 Double-Unders 400m Run 20 Push Ups 100 Double-unders 200m Run *35 Min Cap
CrossFit Belleville – WOD View Public Whiteboard WarmUp :30 Forward Lunges :30 Active Samson :30 Alternating Bird Dogs :30 Shoulder Taps :30 Active Spidermans :30 Inchworm to Push-up Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Weightlifting Power Clean (Every 2
CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds :30 Bottom of Squat Hold 3 x Goblet Squat 3 x Weighted Reverse Lunges (each leg) :20 Handstand Hold or Feet on Box Hold 3 x Negative Handstand Push-Ups w/ a :2 hold at the bottom (before coming off the wall) 3 x Strict Handstand
CrossFit Belleville – WOD View Public Whiteboard WarmUp Row/PVC Warm-Up * Row 150/100m * :30 Single-Unders * :30 PVC RDL (w/ :3 pause just below the knee) * Row 150/100m * :30 Double-Unders or Attempts * :30 PVC Wide Grip Overhead Press (w/ :3 pause overhead) * Row 150/100m * :30 Double-Unders * :30 PVC
CrossFit Belleville – WOD View Public Whiteboard WarmUp * 50 Jumping Jacks * 10 Ankle Rocks (each side) * 5 Active Samson + Air Squat (each side) * 30 Mini Tuck Jumps (we’re still getting warm, knees lower) * 10 Single Arm Dumbbell Clean & Jerk (5 each) * 10 Kang Squats (good morning to
CrossFit Belleville – WOD View Public Whiteboard WarmUp * Assault Bike 2:00 – Easy / Jog 400m * :60 Squat Hold * :30 Knuckle Draggers * Bike 1:00 – Moderate / Jog 200m * 10 Scap Retractions * :30 Inch Worm to Push-Up * Assualt Bike :30 – Sprint / Run 100m Mobility Front Rack
CrossFit Belleville – WOD View Public Whiteboard WarmUp Active Stretch :30 Spiderman Hold (each side) :30 Hamstring Scoop Stretch (each side) :30 In-Place Standing Quad Stretch (each side) 3 Rounds 5 Push-Ups 5 Squats 3 Rounds (add weight each round to your Metcon weight) 4 reps Deadlift Power Clean Metcon Fish out of Water (Time)