Announcements

Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW! www.crossfitbelleville.ca/summer-throwdown

CrossFit Belleville – Private Dryland Training

WarmUp

400m group run (*stick together or else…. and Noah please don’t fall again)

Strength/Skill

Core Circuit: 30s of work at each station x 3 (9 minutes total)

1. Hollow hold

2. Reverse crunch + Deadbug

3. Superman hold

4. Candlesticks

5. Moutain Climbers

6. Plank

Metcon

20 skips

35 burpees

30 lunges

40 skips

30 wall balls

25 sit ups

60 skips

25 burpees

20 lunges

80 skips

20 wall balls

15 sit ups

100 skips

Finisher

Super Set: 3 sets

1 a) Bicep curls x 12/arm

1 b) Reverse flys x 12

1 c) Shoulder press x 12

Rest 30-60s after each set