CrossFit Belleville – Private Dryland Training

WarmUp

1. Rowling (burpee penalty)

2. PVC game (burpee penalty)

Strength/Skill

EMOM 10 Min

1. Kipping x 10

2. Hollow hold x 30s

Mobility

A) Upper Body –

1. PVC pass throughs

2. Around the World

3. Pec stretch

4. Lat stretch

5. Trap stretch

B) Lower Body:

1. World’s Greatest Stretch (Lizard, Pigeon, Hamstring, Samson)

2. Frog stretch

3. Couch stretch

4. Ankle Alphabet (Capital letters)

5. Achilles stretch

C) Foam Rolling and Lacrosse ball on knots and sticky spots!