CrossFit Belleville – WOD

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WarmUp

Fish Game

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!

Mobility

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.

Gymnastics

EMOM 8

ODD : 2 Rope Climbs

EVEN : 5 HandStand Pushups

Metcon

Dopamine (Time)

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

Extra Credit

3 x 4 Strict pull ups