CrossFit Belleville – WOD

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WarmUp

Rowing Speed Golf:

8 Holes (4 Each Partner)

Hole 1: 178 Meters

Hole 2: 212 Meters

Hole 3: 193 Meters

Hole 4: 182 Meters

Hole 5: 239 Meters

Hole 6: 207 Meters

Hole 7: 246 Meters

Hole 8: 222 Meters

*12 Minute Cap*

**Partner Not Rowing: **

Ankle Stretch

*This is rowling with a golfing twist to it. Parter one will take on the first hole, looking to land exactly on 178 meters. If they are 5 meters short or 5 meters long, they will complete 5 air squats before their partner can start. Partner 2 will then reset the monitor and try to land exactly on 212 meters. Teams are trying to be fast, but accurate. Partner not rowing can complete an ankle stretch that will help with mobility for rowing.

Shoulder Mobility (No Measure)

Crab walk 25meters

Bear Walk 25 meters

Arm Circles 10x each side

Dislocates

Cook Squats

Samson stretch

3 Way Shoulder Stretch

Gymnastics

How To:

Ring Muscle ups

*15min

Metcon

2k Row (Time)

Max Effort 2k Row

Extra Credit

Accumulate 100 Banded Pull aparts

*Shoulder stretch every time you break*