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