CrossFit Belleville – WOD

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WarmUp

2 min cardio/dance party

Breath Heavy On Me (Time)

AMRAP 12

Partner 1: 100m Row

Partner 2: Handstand Hold

*If partner comes off Handstand Hold : Rowing stops

5/3/1 – Wendler

Deadlift (5/5/5+)

Warm up sets

40% x5- 50% x5- 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

*20min

Metcon

It’s not all about the chocolate and the roses.. (AMRAP – Rounds and Reps)

AMRAP 14

02 Burpees over partner (partner holds elbow plank) (each partner does 2 burpees)

14 Synchro Wall Balls (20/14)

20 Situps w/WB (legs locked, toss ball to partner) (20/14)

20 Synchro Deadlifts (135/95)

Finisher

5 minute Partner Stretching

1)Back Stretch :1min

Stand facing each other and hold hands. Begin to step away from each other, rounding your back till you can’t step back any further.

Pull hands to feel the stretch.

2)Chest Stretch :1min

Stand back-to-back, holding hands. Step forward, moving away from each other.

Raise your arms out to the sides and pull away by pulling each other’s hands and feel the stretch in your chest.

3)Lying Hamstring Stretch :30sec per leg

One partner lies face up on a mat, with the left knee bent, foot on the floor; and the right leg extended straight up towards the ceiling.

The standing partner should hold the extended right leg and gently push it to increase the stretch.

4)Seated Inner Thigh Stretch :1min (10sec intervals)

Sit on the floor facing each other with both of you stretching your legs out as wide as possible. Hold hands.

Let your partner pull your hands forward; bringing your upper body forward and downward. Feel the inner thighs open up.