CrossFit Belleville – WOD
The Fish Game is a game on the Rower that lasts 4 minutes total. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. The athletes with the highest score at the end of the 4 minutes wins!
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Banded Walks 10 each direction
3 way Banded Shoulder stretch. 30sec per position.
ODD : 2 Rope Climbs
EVEN : 5 HandStand Pushups
5 Rounds, On the 5:00:
15/12 Calorie Assault Bike or 10 Burpees
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)
*Score is slowest round
3 x 4 Strict pull ups