CrossFit Belleville – WOD

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WarmUp

Partner Fish Game Relay

2 Rounds:

Partner 1: Fish Game

Partner 2: 100 Meter Run + 10 Air Squats

Mobility

Calf Stretch on Post: 45 Seconds Each Side

Metcon

Head to head (Calories)

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Sled Push (Empty sled/16 lengths)

*30min cap

*Class divides into 2 teams and they go head to head. One team Rows for calories the other pushes the sled. There should be 1 sled and 1 rower for every 3 athletes on the team. Teams switch when sled gets back.

*The scored portion today is each teams total calories on the rower.

Extra Credit

EMOM 8

Even: 30sec Hollow hold

Odd: 10 Scap pullups