CrossFit Belleville – Private Dryland Training

WarmUp

Abmat Pizza Game – play for 1 song

Dynamic Warm-up:

-High knees

-Butt kicks

-Karaoke

-Frankenstein

-Inchworm w push-up

World’s Greatest Stretch

PVC pass throughs

PVC Around the world

Metcon

“Baby Murph”

*Discuss “Murph” and that it is a “hero” WOD. Discuss that they are doing half of what a normal Crossfit athlete would do and that they can suck it up because at least they are still alive and healthy. (NO WHINING!)

*review movement standards (pull-ups, push-ups, squats)

*remind them to take breaks when needed and drink lots of water

Run 800m

50 pull-ups

100 push-ups

150 squats

Run 800m