CrossFit Belleville – Private Dryland Training

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WarmUp

Coach’s Choice

Strength/Skill

Quick Pump Superset x 4:

1.a) Barbell Bicep curls x 8-10 reps

1.b) Barbell Rows x 8-10 reps

Rest 90 secs

*start with an empty barbell and add weight as technique allows

*work with a partner who will lift the same as you

*get super swole

Metcon

4 rounds of:

10 pull ups / ring rows OR 2 rope climbs

20 KB swings

30 lunges

40 sit ups

Rest 2 mins.

25 min time cap