CrossFit Belleville – Private Dryland Training
WarmUp
Shoulder Warm up:
-PVC pass throughs x 20
-Around the World x 20 (10/direction)
-Pec stretch x 30s/side
-Lat stretch x 30 secs
Strength/Skill
Rope climbs
*review technique and practice
Metcon
METCON 1: Tabata
Push – push up, dip, burpee *shoulder press
Pull – ring rows, pull ups, C2B *bicep curls
METCON 2: EMOM 10 min
5-7 burpees
5 hollow rocks or v-ups
*should have 15-20 sec of rest each round