CrossFit Belleville – Private Dryland Training

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WarmUp

Roxanne – Burpees

Mobility/Prep

Shoulder Activation:

-PVC Pass throughs x 20

-Around the World x 20 (10/direction)

-Pec stretch

-Lat stretch

Strength/Skill

Gymnastics EMOM 12:

-Hollow Hold x 30 sec

-Superman x 30 sec

-Kipping x 8-10 reps

Metcon

For time:

100 Double Unders/200 Single Skips

80 Wallballs

60 Burpees to a target

40 Sit ups

20 Push ups

Adv. = V-ups; Handstand Push ups