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CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Row Warmup 2 Minutes Easy 30 Seconds Each Cossack Squats Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Wall Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts […]

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Run 400 m 20 Jumpin jacks Run 200 m 20 Mountain Climbers Run 100m 20 Squats Pizza game Skill Kipping Knee Raises Toes to bar Barbell Thrusters Metcon (No Measure) 21.3ish15 lunges 30 Knee raises 15 Thrusters Rest 1min 15 Lunges 30 sit ups 15 Thrusters

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Seconds Each Easy Row Squats to Ball Push-up to Down Dog Arch Hold Moderate Row Wall Squats Hollow Hold Straight Leg Sit-ups Faster Row Dumbbell Goblet Squats Ball Deadlifts Ball Strict Press Strength/Skill Weighted Pull-ups (On the 2:00 x 5 Sets) 5 Weighted Strict Pull-ups *

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard Metcon Garry Purdham (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (55/35) 31 Shoulder-to-Overheads (95/65) 31 AbMat Sit-Ups 31 calorie

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Pizza game In your space.. 30 seconds each x2 – tuck jump – squat – rebounds – sit ups – plank – floor thrusters – lunges Skill Rig work Monkey Hangs Kipping Pull ups Ring rows Tabata x4 Monkey hang Full hang Metcon (No Measure) 21.3ish15

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Min Row 30 sec Push up to Down Dog 30 sec Imchworm 30 Sec Cossack Squats 1 min Row 30 sec Squats 30sec PVC Pass Through 30sec Scap Pull ups 1 min Row 30 sec Samson 30 sec Glute Bridges 30 sec Scap Pull ups Barbell

CrossFit Belleville – WOD View Public Whiteboard WarmUp 6 Minutes For Quality 1 Minute Row or Bike 1 Minute Push-up to Down Dog 1 Minute Side Plank (30 Second Each) 1 Minute Single Leg Glute Bridges (30 Seconds Each) 1 Minute Sit-ups 1 Minute Wall Squats MOBILITY Couch Stretch: 1 Minute Each Side Front Rack

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Bike Warmup 2 Minutes Easy 30 Seconds Each Shoulder Taps Alternating Bird Dogs Inchworm to Push-up Side Plank (15 Seconds Each Side) Glute Bridge Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Sprint and kick Run 100m 20 jumping jacks 6 Samson Stretch 6 Push up to down dog 20 Straight jumps 20 walking lunges Run 100m Barbell Warm up (with PVC) Good mornings Elbow rotations Back squats Push press Overhead squats Front Squats Deadlifts Skill Hang power