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)