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CrossFit Belleville – WOD View Public Whiteboard WarmUp PVC Warm-Up 10 Pass-Throughs 10 Overhead Presses 10 Good Mornings 10 Overhead Lunges (in-place) 10 Deadlifts 10 PVC Around-the-Worlds ****10 Jumping Jacks in between each exercise*** Strength Deadlift (EMOM 10) 3 Deadlift + 20 sec Hollow Hold *same weight for all reps *60-65% Metcon Napalm (Time) 2 […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp Jog 200m :30 Active Spiderman :1:00 Squat Hold :30 Alternating Bird-Dog :30 Arch-Ups :30 Hollow Rocks Jog 200m Metcon Annie on the Run (Time) 50-40-30-20-10 Double-Unders Abmat Sit-Ups *After every round, complete a 200m run carrying a medicine ball (20/14) L3: 35-25-15-10-5* Double-Unders 50-40-30-20-10 Abmat Sit-Ups *After

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 sec Samson Stretch 6 cal Row or 5 Burpees 30 sec Downward Dog to Push-Up 6 cal Row or 5 Burpees 30 sec Static Air Squat Hold (at the bottom) 6 cal Row or 5 Burpees 30 sec PVC Press 6 cal Row or 5

CrossFit Belleville – WOD View Public Whiteboard WarmUp 6 min AMRAP Jog/Run 400m 10 Alternating or Regular V-Ups 10 Glute Bridge 10 PVC Strict Press (:2 pause at the top) 5 Slow Squats (:3 down) 10 Abmat Sit-Up Metcon Prep **3-5 Repetitions of Each:** Focus: Neutral Spine!!! 1. **Deadlift to Mid-Thigh** Focus: Pulling from the

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (No Measure) Part of It (Partner) Min 0:00-15:00 15-12-9-6-3 Overhead Squats (135/95) 200 meter Run After every Round Min 15:00-30:00 3-6-9-12-15 Deadlift (225/165) Burpee Box Jump Over (24/20) Min 30:00-37:00 AMRAP 7 1000meter Row *with time remaining complete Max Wallballs *Only one partner working at a

CrossFit Belleville – WOD View Public Whiteboard Metcon Pierluigi R./ Matteo D. (No Measure) AMRAP 34 (with a Partner) 4 Rope Climbs 10 Thrusters (95/75 lb) 19 calorie Row Then, For Time, complete: 31 Cleans (205/165) *45min cap This hero workout is dedicated to Officer Pierluigi Rotta and Officer Matteo Demenego who were killed in

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1 Minute 30 Seconds Box Step Overs (Low Box) 30 Seconds Box Jump Overs (Low Box) 30 Seconds Each Lateral Hops Over PVC Pipe PVC Around the Worlds (15 Seconds Each Direction) PVC Pass Throughs PVC Lat Stretch PVC Overhead Squats PVC Sotts Press PVC Lift

CrossFit Belleville – WOD View Public Whiteboard WarmUp Bike Warmup 1 Minute Easy 40 Seconds Moderate 20 Seconds Faster 30 Seconds Each Single Unders Inchworm to Push-ups Single Unders Shoulder Taps Double Unders Slow Burpees Double Unders Metcon Metcon (No Measure) Midline 4 Rounds: :20 Seconds V-ups :10 Seconds Rest :20 Seconds Hollow Hold :10