CrossFit Belleville – Private Dryland Training

WarmUp

PVC Game

Shoulder Mobility:

-Pass throughs x 10

-Around the world x 10

-Pec stretch x 30s/side

-Lat stretch x 30s/side

Strength/Skill

Deadlift

6 sets x 5 reps

*increasing as technique allows

-Reduce weight-

Hang Power Clean

6 sets x 3 reps

*increasing as technique allows

Metcon

Partner WOD: *if there is an uneven number then cut the reps in half

200 skips

100 sit-ups

200 skips

100 hollow rocks

200 skips

100 knee raises

200 skips

*at the end, both partners must accumulate 1 minute of plank (from elbows)

*substitute skipping for jumping jacks if you can’t skip, this is just to keep your heart rate up