CrossFit Belleville – Private Dryland Training
WarmUp
Coaches Choice
Mobility/Prep
2 rounds: Work with a partner to share a barbell and a band
Hip Bridge – 10 per leg (hold for 2 secs at top)
X Band Walks – 10 steps all ways (side to side, backwards to forwards)
Good Mornings (empty barbell) – 10
Strength/Skill
Deadlifts
-Review of technique with empty barbell (or PVC)
-work to weight you will use during the EMOM
EMOM – 10 min
-everyone minute complete 5 deadlifts at your chosen weight
Metcon
3 rounds: 1 minute at each station /*Nick
1. Wallballs/ *Squats
2. Shuttle sprints
3. Burpees/ *Wall push ups
4. Sit ups/ *Lunges