CrossFit Belleville – WOD

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WarmUp

“Rowling” (No Measure)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. Penalty is 2 burpees for every missed meter. We will cap this fun game at 7 minutes.

Mobility

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Cossack Squats

How To:

5min: Row

Catch/Drive/Recovery/Heels on Platform/Arms before knees/Good posture

Metcon

2k Row (Time)

Max Effort 2k Row

Gymnastics

EMOM 12

Min 1: Max effort Strict Pull-ups

Min 2: Max effort Rest

Min 3: Max effort Strict Ring Dips

Min 4: Max effort Rest

Min 5: Max effort Strict Push ups

Min 6: Max effort Rest

*2 Rounds

Extra Credit

DB Shoulder Press

3×6 AHAP