“Pretty Good” .. is the enemy of Excellent

CrossFit Belleville – WOD

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0:30 Active Samson Stretch

0:30 Row

0:30 Push-up to Down Dog

0:30 Row

0:30 Straight Legged Sit-Ups

0:30 Row


0:30 Row

**stroke rate feel practice**

0:20 Row, stroke rate 22

0:20 Row, stroke rate 25

0:20 Row, stroke rate 28

0:20 Row, stroke rate 31

0:20 Row, stroke rate 34

[You should feel the difference between each jump, particularly how frantic higher stroke rate can feel]

1:00 Rowing, 1 Second pull out, 2 second recovery

[Each pull should be powerful, and each recovery slow enough to take a breath]


0:20 Frog Hops

3 Slow Burpees

[Chest to the floor, open hips and little hop at the top]

5 Burpees


Fortime Fortitude (Time)

15 Rounds For Time [30 Minute Cap]:

15/12 Calorie Row

12 Burpees

Cool Down

1:00 Couch Stretch (each side)