CrossFit Belleville – Private Dryland Training

WarmUp

Pizza Delivery Game

Strength/Skill

Bench Press

(6 sets of 3 reps)

*increasing weight as technique allows

*work with a partner or in a group of 3

*make sure you have a spotter if you need it

Metcon

(Group of 2/ Group of 3)

*everyone must do equal reps but you may split the reps any way you want

-1000m row/1500m row

-100/150 OH lunges (/w 10, 15, or 25lb plate)

– 80/120 situps

– 60/90 ring rows or pullups

– 40/60 DB strict press (*to review)

– 20/30 alt. pistols (*demo scaling options)

-1000m row/1500m row)

Time cap: 25 min