CrossFit Belleville – Private Dryland Training

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WarmUp

Pizza Game

*play for the length of one song

*3 burpee penalty

Mobility

Foam Roll – Quads, IT bands

Lax ball on trigger points

Pigeon stretch 30 sec per side

Pec stretch 30 sec per side

Metcon

4 rounds – 1 min at each station

*divide into 5 groups

1. Row (focus on good technique; use legs)

2. Sit ups

3. Burpees

4. Hollow rocks

5. Rest