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
Open Prep this Saturday with a Pullup & Toes to Bar 90 minute Clinic! Sign up today!

CrossFit Belleville – Private Dryland Training

WarmUp

Octopus:

*bear crawl

*those touched become crabs or seaweed

Strength/Skill

Upper body circuit (4 rounds):

1. 3 count negative push ups x 10

2. Dips (off a box or bench) x 10

3. DB Shoulder press x 10 (challenging weight)

4. Banded pull aparts x 25

Metcon

15 min AMRAP:

20 burpees

20 lunges

20 candlesticks

20 cal row/bike

*skip to the next movement if a rower or bike isn’t available when you need it

Mobility

*if time

Quad/Hamstring Smash

Pec/Lat stretch