CrossFit Belleville – Private Dryland Training

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WarmUp

Ab Mat Pizza Game – 3 burpee penalty

Strength/Skill

EMOM 10:

1 – Handstand Hold (Kick up or wallwalk into it) x 20-30 sec

2 – Hollow Hold x 20-30 sec

*if there are lots of people then have half start on handstands and the other half start on hollow holds

Metcon

In teams of 3 (for time):

60 Cal Row/Bike

60 Box jump overs

60 Goblet Squats (35/20) *nobody uses 5s or 10s!!! (use KB or DB)

60 Sit ups

60 Push ups

60 Box jump overs

60 Cal Row/Bike

60 Box jump overs

60 Goblet Squats

60 Sit ups

60 Push ups

60 Box jump overs

60 Cal Row/Bike

25 min cap (or whatever time is left before 7:30)

*if you have uneven groups then you could do a couple of groups of 2 and then can choose to do the full amount of 60 reps or reduce to 40 reps of everything