CrossFit Belleville – Private Dryland Training

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WarmUp

Musical Medballs

Mobility

Shoulders: 4 sets

1. PVC pass throughs x 20

2. Around the World x 20 (10 ea direction)

3. 3-way Banded Lat stretch x 30 sec ea

4. Pec stretch x 30 sec/side

5. Lacrosse Ball x 30 sec/trigger point (shoulder blades, traps, delts, etc.)

Lower Body: 4 sets

1. Ankle Alphabet x 1/side

2. Banded Ankle Mobility/Calf stretch x 30 sec/side

3. Pigeon Pose x 30 sec/side

4. Hamstring Stretch x 30 sec/side

5. Foam Roll/Lacrosse Ball x 30 sec/trigger point (glutes, calves, IT bands, hamstrings, etc.)