CrossFit Belleville – Little Spartans

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Warm-up

(AM/Pm) Switch

Wide Receiver – run to a cone, front roll, turn and catch a football

Skill Intro AM – Deadlifts – Hips to a box

Skill Intro PM – Pull ups- shrugs

Skill

Monkey Hangs AM

3 sets of max monkey hangs

Deadlift PM

10min to find a heavy 5 with excellent form

Metcon (AMRAP – Rounds and Reps)

AMRAP
AM

3 deadlifts (hips to box)

3 box jump overs

3 knee raises/toes to bar

PM

4 monkey hangs

8 deadlifts

12 skips

Accessory Work

Hollow hold and Superman EMOM

Partner Sprint Relay

Game

Rock Paper Scissor football