CrossFit Belleville – WOD

WarmUp

With a partner, one person working

Row 250m x 2 rounds

Partner resting performs:

Foam Rolling of x 10 passes each:

Calves

Adductors

Mobility

Banded Ankle Rotations x 15 each

Metcon

Metcon (Time)

3 RFT w. a partner:

Row 1500 meters

10 Curtis P’s (115, 75)

32:00 Cap

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Extra Credit

Tissue Work

– Foam Roll: calves, quads, IT

Bands, thoracic spine, lats, and

adductors x 10 slow passes each.