Announcements

Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC
Our Little Spartans Winter WOD is this Saturday! Have never been to one of our classes? Come on out and bring a friend. Ages 5+ This one is on us!

CrossFit Belleville – Private Dryland Training

WarmUp

ROWLING – Burpee penalty

Mobility

4 rounds of: 1 min each station

1. Foam Rolling (30s per side) *Lats, Hamstrings, Quads, IT Bands

2. Lax Ball *Shoulders, Glutes, Calves, Other? (your choice)

3. Couch stretch (30s per side)

4. Pigeon stretch (30s per side)

5. PVC pass throughs/Around the World (30s each)

Yoga

1. Mountain – forward fold – plank – downward dog – plank – lower to floor – baby cobra – downward dog – step to stand – mountain

2. Mountain – R side stretch – Mountain – L side stretch – Mountain – Repeat

3. Mountain – Forward fold – Downward dog – R step into low lunge – lizard – twist – step back into downward dog – L step into low lunge – lizard – twist – step back into downward dog – step to stand – mountain

4. Wide child’s pose – Frog – child’s pose – roll into corpse pose – relax