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