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CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Warm up Run 400m Pizza Game Run 400m Quick Stretch Skill Kettle Bell Swings Goblet Squats EMOM Metcon (No Measure) Tabata20 seconds of work 10 Seconds of rest Lightening Burpees Long Jumps Plank Jacks Squat Jumps Tuck Jumps X Jacks Meltodown Minute – Squat Tuck Jumps […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1) 5 Jump and Land (Hands at Sides) // Hip Extension and Footwork 2) :20 Single Unders / Rest :20 / :20 Singles Unders 3) 5 Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position 4) :20 Double Unders / Rest :20 / :20

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** | 3:00 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) **Set 2** | 3:00 :30 Bike (Easy to moderate pace) 10 Good Morning + Jump 10 Push-ups 10 Up-Downs **Set 3** | 3:00 :30

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine building 5 (AMRAP – Rounds and Reps) AMRAP 35 500m Row 40 Wallballs (20/14) 400m Run 30 Burpees

CrossFit Belleville – WOD View Public Whiteboard WarmUp Line Drills (No Measure) 200 Meter Run Knee to Chest Soldier Kicks Side Lunge Walking Samson Walking Spidermans Inchworm Bear Walk Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt KickersThen… AMRAP 5: 5 Wall Balls (use workout weight) 50m Weighted Run 100m

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome and Gym Expectations Warm up Mad Dash Line drills Accessory Work Skipping drills Metcon (No Measure) AMRAP4min AMRAP – 20 skips – 5 Burpee knee ups – 20 sit ups Rest 4min AMRAP – 20 squats – 20 jumping jacks – 20 high knees Rest

CrossFit Belleville – WOD View Public Whiteboard Metcon Pick it up (No Measure) AMRAP 14: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20″) AMRAP 4: Double Unders Accumulate as many as you can AMRAP 14: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20″) AMRAP 4: DBL DB Box Step

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg Sit-ups **Set 2** 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups ​ **Toes-to-Bar * :30sec * Focus on the Kip Swing and aggressive press down in the back swing to maximize height.

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 20 Strokes using arms only 10 Push-ups to Down Dog **Set 2** 20 Strokes using arms and body only :10 Top of Ring Dip Support :10 Bottom of Ring Dip Support * Place feet on the ground during ring support drills if you are unable