CrossFit Belleville – Private Dryland Training

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WarmUp

Dynamic Warm up:

-High knees

-Butt kicks

-Over the fence

-Frankensteins

-Karaoke

*ankle and calf mobility

Metcon

0:00-10:00 1200m run + max effort burpees

10:00-13:00 Rest

13:00 – 20:00 800m run + max effort lunges

20:00-23:00 Rest

23:00-27:00 400m run + max effort BB rows

Strength/Skill

EMOM 10:

Odd – Handstand Hold x 30 sec

Even – Turkish Get ups x 2/arm

Mobility