CrossFit Belleville – Private Dryland Training

WarmUp

PIzza Game – 2 burpee penalty

Shoulder Warm up – Pass throughs, Around the World, Pec stretch, Lat stretch

Strength/Skill

Bench Press (5 sets x 3 reps) *use your 3 rep weight from last time, unless it was a true 3 rep max

Metcon

3 x 5 min AMRAP – 2 min rest in between

1. 10 V-ups

10 Barbell rows

-2 min rest-

2. 10 wallballs

10 sit ups

-2 min rest-

3. 10 hollow rocks

10 lunges/leg (20 total)