CrossFit Belleville – WOD
WarmUp
0:30 Knuckle Draggers
0:30 Active Spiderman
1:00 Easy Row
0:30 Calf Stretch (left side)
0:30 Calf Stretch (right side)
200m Easy Jog
1:00 Row, Hard Strokes at 25 strokes per minute
0:30 Recovery row
1:00 at 29 s/m
0:30 Recovery row
0:30 at 33 s/m
Metcon
Boat Shoes (Time)
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
*35 minutes
Cool Down
1:00 Couch Stretch (each side)