CrossFit Belleville – Little Spartans

WarmUp

100m Run

5 Super Slow Squats

100m Run

10 Burpees

100m Run

20 Mountain Climbers

100m Run

40 Jumping Jacks

How To:

Kettlebell Swing (Neutral Spine)

Mobility/Prep

2 Rounds of:

10 PVC Good Mornings

10 Cossacks

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4:00

4 Kettlebell Swings

4 Goblet Squats

Rest 2:00

AMRAP in 3:00

3 Kettlebell Swings

3 Goblet Squats

Rest 2:00

AMRAP in 2:00

2 Kettlebell Swings

2 Goblet Squats

Finisher

Tabata Plank Hold

20 Seconds on, 10 second off