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CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Octopus Jr. Camp – Line Drills Quick Stretch Skill Hang Power Clean Push Jerk EMOM – 3 x 3 x 3 Review Tire flip Metcon (No Measure) RelayOutdoor Relay Tire Flip Side to side shuffle Farmer carry Sponge carry (Measure Water levels) Mobility Alphabet Yoga Spell […]

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up RPS Football Quick Stretch Skill Rope Climbs Metcon (No Measure) AMRAPAs Many Reps As Possible 2 Rope pulls 5 Dumbell push jerks 10 Sit ups 10 Squats 2 burpees Mobility Alphabet Yoga Spell SPACE 2xs Game Fireball

CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 Meters of Each: Knuckle Draggers Walking Active Samson Side to Side Lunge Alternating Quad Stretch High Knees Butt Kickers Side Shuffle 200 Meter Jog **DOUBLE DUMBBELL DEADLIFTS** 5 Suitcase Deadlifts (each side) 5 Double Dumbbell Deadlifts [Only one end of the dumbbell needs to touch the

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Sword of Gryffindor In 2 teams, athletes race to steal the sword from the dungeon. Winning team gets a point. Team with the fewest amount of points does a burpee penalty. Quick Stretch Skill Gymnastics Hollow holds Knees on a box Toes on a box Wall

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson Stretch 0:30 Jumping Jacks 0:30 Plank Shoulder Taps 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Pec Stretch on wall (left side) 0:30 Pec Stretch on wall (right side) **STRICT PRESS** **with an empty barbell** 0:15 Good Mornings 0:15 Elbow

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson Stretch 0:30 Row 0:30 Push-up to Down Dog 0:30 Row 0:30 Straight Legged Sit-Ups 0:30 Row **ROW** 0:30 Row **stroke rate feel practice** 0:20 Row, stroke rate 22 0:20 Row, stroke rate 25 0:20 Row, stroke rate 28 0:20 Row, stroke rate 31 0:20

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Noodle Tag- 2 ways 1) If you’re tagged you get the noodle and become it 2) Elimination Quick Stretch Skill Deadlifts – pvc – empty barbell – light barbell Metcon (No Measure) CircuitPrimary Camp Poke-Circuit 1) – Pikachu crawl 2) – Squirtle burpees 3) – Bulbasaur

Announcements ☀️ Spartans Summer Camp starts next week! Grab your kiddos’ last minute spot‼️ ☀️ Single Days also available! CrossFit Belleville – WOD View Public Whiteboard Metcon Are we there yet? (AMRAP – Rounds and Reps) [TEAMS OF 3] AMRAP 36: Max Calorie Row 15 Box Jumps (24″/20) 15 Dumbbell Snatches (35/20) * One partner

Announcements ☀️ Spartans Summer Camp starts next week! Grab your kiddos’ last minute spot‼️ ☀️ Single Days also available! CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 Meters Each of: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Walk on Toes Walk on Heels High Knees Butt Kickers 200 Meter

Announcements ☀️ Spartans Summer Camp starts next week! Grab your kiddos’ last minute spot‼️ ☀️ Single Days also available! CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Row 0:30 Active Spiderman 0:30 Plank Shoulder Taps 0:30 Row 0:30 Pausing Glute Bridges 0:30 Push-Up to Down Dog 0:30 Row 0:30 Box Step-Ups **DUMBBELL HANG CLEAN