CrossFit Belleville – Private Dryland Training

Warm up/Mobility

Rowling – Groups of 3

*Everyone needs to row at least 3 times

*Burpee penalty

How To:

Handstand Push ups

Gymnastics

EMOM 10

Odd: HSPU (or a scaling option) x 30s

Even: Hollow Hold x 30s

Metcon

Metcon (Time)

“900”

*with a partner

*split work evenly

150 Skips

150 Walking Lunges

150 Abmat Sit-ups

150 KBS (53, 35)

150 Squats

150 Skips

20:00 Cap

Extra Credit

3 x 10 Bob Marleys