CrossFit Belleville – Private Dryland Training

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WarmUp

Pizza Game

*play for the length of one song

*3 burpee penalty

Strength/Skill

Bench Press: 6 sets of 3 reps

*start with empty barbell but this set does not count as one of your working sets

*add weight as technique allows

Mobility/Prep

Foam rolling/Lax ball

Stretching

*review movements and standards

Metcon

3 rounds – 1 min at each station

1. Toes to bar

2. Shuttle sprints

3. Bent over DB rows

4. Burpee Box jumps

5. Goblet squats