Announcements

Gentlemen! Register for our 3rd Annual MoBro Battle with proceeds going towards Movember. New this year: Scaled and Rx Division! November 25th

CrossFit Belleville – Private Dryland Training

WarmUp

PVC Game

Strength/Skill

SUPERSET x 4: Rest 1 minute between sets

1. Barbell rows (with or without added weight) x 10

2. Banded pull downs x 25

3. DB Hammer curls x 10/arm

4. Split squats (with or without added weight) x 10/leg

Metcon

100 skips

25 burpees

30 russian twists

80 skips

20 burpees

25 russian twists

60 skips

15 burpees

20 russian twists

40 skips

10 burpees

15 russian twists

20 skips

5 burpees

10 russian twists