CrossFit Belleville – Private Dryland Training

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WarmUp

Pizza Game – 3 burpee penatly

Shoulder Mobility

Strength/Skill

EMOM 8:

1) Handstand Hold (Wall/Free/Walking) x 30 sec

2) L-sit or Hollow Hold x 20-30 sec

Overhead Squat: Technique

*with a PVC or empty barbell (NO WEIGHT)

Metcon

30 – 20 – 10

OH Squats (Empty barbell/PVC)

Lateral burpees over the bar

KB Swings

Run (600m – 400m – 200m)

20 min time cap