CrossFit Belleville – Little Spartans

Skill

Welcome cirlce- How was everyone’s Christmas?

Skill Intro- Deadlift with PVC

– find the right size skipping rope- 2 feet, elbows in, use your wrists

Warm-up

Station Rotation – rotate through each station 2 times/ 45sec each

– air squat

– box jump/step up

– KB front squat

– jumping jacks

Skill

Review deadlift – athletes work up to a weight they will use in the workout.

Skipping- using cues from skill intro athletes try to accumulate as many skips as they can unbroken.

* record number in WODIFY

Metcon (AMRAP – Rounds and Reps)

AMRAP
10 deadlifts

10 sit ups

10 single unders

Game

Human Bowling