CrossFit Belleville – Private Dryland Training

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Bike Relay –

5 cal bike

Bear crawl

10 jumping jacks

Crab walk

20 Mountain climbers

Bear Crawl

*next person goes as soon as person ahead is off the bike (you cannot pass the person in front of you



Front Squat – 6 set x 5 reps

*only adding weight as technique allows

Metcon Prep

*Double Under practice

*Review movement standards and gather equipment


In teams of 2: *only 1 person working at a time

100 Double Unders (200 singles)

80 Sit ups

60 Lunges

40 Burpees

20 Pull ups

40 Burpees

60 Lunges

80 Sit ups

100 Double Unders (200 singles)