CrossFit Belleville – WOD
Junkyard Dog (No Measure)
Breath Heavy On Me (Time)
6 Rounds each
Partner 1: 100m Row
Partner 2: Handstand Hold
*One person works at a time
*If partner comes off Handstand Hold : Rowing stops
Unagi 4 Life (Time)
30 Kettlebell Swings (53/35)
30 AbMat Sit-ups
30 Wallballs (20/14)
*divide however you like
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.