CrossFit Belleville – Private Dryland Training

WarmUp

Coach’s Choice

Strength/Skill

EMOM – 10 min:

1. Hold – handstand, L-sit/hang

2. Dynamic Gymnastics – Kipping, Pull ups, Toes to bar, Bar muscle ups, Ring muscle ups, Pistols

Metcon

“Jackie” for time: 12 min time cap

1000m row (Alt. Bike)

50 thrusters (45/35) (Alt. Squats/Push press)

30 pull ups (Alt. BB curls)

*we will have to go in separate heats because we don’t have enough rowers

Heat 1 – 0:00; Heat 2 – 6:00; Heat 3 – 12:00