CrossFit Belleville – Private Dryland Training

Strength/Skill

EMOM: 12 min

a) 2 wall walks

b) 5 T2B

WarmUp

“OCTOPUS”

Shoulder Warm Up:

10 PVC Pass Throughs

10 Around the World

30s Pec Stretch (per arm)

30s Lat Stretch (per arm)

30s Kipping

Metcon

6 min AMRAP:

1. Pull ups

2. Push ups

3. Candlesticks

– 3 min rest –

6 min AMRAP:

1. DB Bicep Curls

2. DB Rows

3. Hollow Rocks