CrossFit Belleville – WOD

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WarmUp

“Rowling” (No Measure)

*Partner Rowling for time

* 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.

* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

* If they land at 97 or 103, penalty is 3 burpees.

* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

*10min cap

Mobility

Scorpions x6 each side

T-Spine Rotations x 8 each side

15 Slow air squats with 2 sec pause

How To:

Handstand Push-ups (Technique/Form/Open Standards)

*10min

Metcon

Goat Day (No Measure)

EMOM 20

Odd: Movement 1

Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. We are looking to work for about 30sec and rest for 30sec.
Movements that are most likely to make an appearance at the open:

Double Unders

Toes to Bar

Chest To Bar

Muscle ups

Thrusters

Wall Balls

Snatch

Cleans

HSPU

Box Jumps

Deadlifts

Row

Extra Credit

Downward dog 10sec hold into Upward dog 10sec hold x 3