CrossFit Belleville – Private Dryland Training

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Musical Medballs

Shoulder Activation:

-PVC Pass throughs x 20

-Around the World x 20 (10/direction)

-Yoga Push ups x 10

-Pec stretch x 30 sec/side


Superset x 6 rounds:

1. Bench Press x 3 reps

*make sure you have a spotter if needed

2. Barbell Rows x 5

-Rest 60-90 sec-

*work in groups of 2-3

*2 barbells


For time:

400m run

20 burpees

200m run

40 lunges

400m run

20 T2B/Knee raises

200m run

40 sit ups

400m run

20 push ups

200m run

*try to push the pace on the 200m run but the 400m run can be more leisurely

*time cap is 15-20min, depending on how much time is left