CrossFit Belleville – WOD
WarmUp
0:30 Active Samson Stretch
0:30 Row
0:30 Push-up to Down Dog
0:30 Row
0:30 Straight Legged Sit-Ups
0:30 Row
**ROW**
0:30 Row
**stroke rate feel practice**
0:20 Row, stroke rate 22
0:20 Row, stroke rate 25
0:20 Row, stroke rate 28
0:20 Row, stroke rate 31
0:20 Row, stroke rate 34
[You should feel the difference between each jump, particularly how frantic higher stroke rate can feel]
1:00 Rowing, 1 Second pull out, 2 second recovery
[Each pull should be powerful, and each recovery slow enough to take a breath]
**BURPEES**
0:20 Frog Hops
3 Slow Burpees
[Chest to the floor, open hips and little hop at the top]
5 Burpees
Metcon
Fortime Fortitude (Time)
15 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
12 Burpees
Cool Down
1:00 Couch Stretch (each side)