CrossFit Belleville – Private Dryland Training

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WarmUp

Musical Medballs

*during the first couple of rounds remove 2 balls at once to move things along a bit faster

*10 burpee penalty when you are out

*30 sec pec stretch and lat stretch after you complete your burpees

Bench Press (Work up to a heavy 3)

*Lift with a partner or group of 3

*Only as weight as technique allows

*When weight gets even a little bit heavy make sure you have a spotter

Metcon

“Skipping Leg Day”

For Time:

100 skips

60 sit ups

50 burpees

40 sit ups

30 push ups

20 sit ups

10 renegade rows (pull, push, pull; choose a moderate DB weight)

100 skips

15 min time cap