CrossFit Belleville – Private Dryland Training

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WarmUp

Musical Medballs

Metcon Prep

Reviewing Movement Standards –

1. DB Squats

2. Bar Facing Burpees

3. Clean

*make sure you are partnered with someone that is using the same weight as you so we can easily share DBs

*Review Scaled and Rx weights

Metcon

Crossfit Games Open 18.2 Scaled Teens (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Teens (14-15) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap