CrossFit Belleville – Private Dryland Training

WarmUp

Glute/Hamstring Warm up: 2 rounds

-X-Bank Walks x 10/direction

-Glute Bridges x 20

-Good Mornings x 10

-Romanian Deadlifts x 10

*Shoulders – Pass throughs x 20; Around the World x 20 (10 each way)

Strength

Clean and Jerk:

*review technique

*adding weight if technique allows

“Grace” w barbell

*use control and good technique the whole time

Metcon

In groups of 3 – working with people who will use the same weight as you:

16 x 90 sec intervals:

1. Goblet squats x 10

Skipping x 30

KB Swings x 10

2. DB Snatch x 10

Burpees x 10

Situps x 10

3. Hollow Hold or Elbow Plank – 1 min only (30 sec of rest)