CrossFit Belleville – Private Dryland Training

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WarmUp

Musical Medballs

Mobility/Prep

Shoulder Activation:

-PVC Pass throughs x 20

-Around the World x 10/direction

-Pec Stretch x 30 sec

-Lat Stretch x 30 sec

Kipping Review/Practice

Gymnastics

EMOM 8:

1. Gymnastics Movement on Bar (Kipping, Toes to Bar or attempts, Pull ups, Chest to Bar, Bar Muscle Ups

2. Turkish Get Ups (medium weight) x 1/arm

Metcon

EMOM 20:

1. Burpees

2. Pistols (Alternating)

3. HSPU/Box Push Ups/Strict Push Ups (HSPU reps = 2)

4. V-ups

5. Rest (*write down your score for this round)

Score = Total Reps