CrossFit Belleville – Private Dryland Training

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WarmUp

PVC Game

Strength/Skill

CORE – 4 rounds

*take breaks as needed but keep working continually

20 V-ups

15 Tuck Crunches

20 sec Hollow Hold

20 sec Superman Hold

Strength

Clean:

*review movement standards

*work up to a heavy weight if technique allows

Accessory Work

Shoulder Burn:

15 Turkish Get ups (R arm)

30 KB Swings

15 OH Squats (L arm)

30 KB Swings

15 OH Squats (R arm)

30 KB Swings

15 Turkish Get ups (L arm)

*KB weight should be light/moderate

*Turkish Get ups should be done slow and controlled

Metcon

5 min AMRAP: FAST!!!

1 Shuttle Sprint

1 Burpee

2 Shuttle Sprints

2 Burpees

3 Shuttle Sprints

3 Burpees

4 Shuttle Sprints

4 Burpees

Etc… Continue to add one rep to each as you complete a round.