CrossFit Belleville – WOD

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Warmup Row

2 Minutes Easy

Line Drills

30 Sec

Over the Fence

Knee to Chest

Active Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Downward Dog to a Push up


Ankle Rocks: 30 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side


2k Row (Time)

Max Effort 2k Row
Set-up the monitor on the Rower:

* Select Workout

* New Workout

* Single Distance

* Set to 2000 Meters

* Set Splits to 500 Meters

* Set Pace Boat to Desired Split Time (Optional)

* Change Display to Show Pace Boat (Optional)


Got Abs? (Time)

3 rounds

10 Atomic Situps

15 WB Situps

20 Russian Twists (WB)

*10min cap