CrossFit Belleville – WOD

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WarmUp

Junkyard Dog (No Measure)

Metcon

Breath Heavy On Me (Time)

6 Rounds each

Partner 1: 100m Row

Partner 2: Handstand Hold

*15min Cap

*One person works at a time

*If partner comes off Handstand Hold : Rowing stops

Unagi 4 Life (Time)

6 Rounds:

30 Kettlebell Swings (53/35)

30 AbMat Sit-ups

30 Wallballs (20/14)

*divide however you like

*22min Cap

Finisher

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.