Announcements
Tshirt/Tank Deadline is this Friday! Let your coach know!
CrossFit Belleville – WOD
WarmUp
0:30 Easy Rowing
0:30 Active Spiderman
0:30 Easy Rowing
0:30 Bodyweight Good Mornings
0:30 Easy Rowing
0:30 Squat to Stand
**STRICT PULL-UP**
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups or Ring Rows
[Hold at top of rep for :3 (chin over bar, rings to chest)
[Drive elbows to the floor]
Gymnastics
Max unbroken set of strict pull-ups
Specific Warm up
**RUN**
**ten meters of each**
Knuckle Draggers
Alternating Quad Stretch
Heel Walk
Toe Walk
High Knees
Butt Kickers
200m Easy
**ROW**
0:30 Easy Row
10 Hard Strokes
10 Easy Strokes
1:00 Row
Metcon
Boat Race (Time)
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds
*25min Cap
After Party
100m. Handstand walk, or double dumbbell overhead walking lunge
Cool Down
1:00 Banded Hamstring Stretch (each side)