CrossFit Belleville – Private Dryland Training

WarmUp

Skipping

Rowing

Biking

Dancing

*you must be moving the entire time

Strength/Skill

Push press – groups of 3

6 sets, 3 reps (only adding weight as technique allows)

*accumulate 3 min of plank or hollow hold while you are not lifting

Metcon

Metcon 1: 5 min AMRAP

Run 200m

20 Sit ups

15 Push ups

-2 min rest in between-

Metcon 2: 5 min AMRAP

5 pull ups

10 burpees

15 hollow rocks