CrossFit Belleville – Private Dryland Training

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WarmUp

Musical Medballs

Lower Body Warm up: (barbell – no weight) x 2 rounds

10 Romanian Deadlifts

10 X-Band Walks

10 Goodmornings

10 Glute Bridges

Strength

Deadlifts – 6 sets of 3 reps

*adding weight as technique allows

*in between each set complete 1 Turkish Get up per arm (as heavy as possible)

Metcon

For time:

50 lunges

40 sit ups

30 KB swings

20 push ups

10 DB/KB thrusters

*every 2 minutes you must complete 10 burpees before you can continue working