CrossFit Belleville – Private Dryland Training

WarmUp

“Rowling” – burpee penalty

*Shoulder Warm up – pass throughs, Around the World, Pec stretch, Lat stretch

Strength/Skill

Clean and Jerk:

*start with PVC and review both movements separately

*move to barbell

*add weight if technique allows

Metcon

The “Seven” ish

*7 rounds for time:

7 push ups

7 thrusters

7 T2B

7 deadlifts

7 burpees

7 KB swings

7 pull ups