CrossFit Belleville – Little Spartans

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Welcome Circle- Who can tell me 3 things to remember when doing a squat?

Skill Intro – Air squat

– Squat Potato


3 rounds of 3m of –

– long jumps

– backwards bear crawl

– bunny hops

– sprint back to the beginning

Metcon Prep

Review air squat and intro movement with kettle bell

– 3min to practise proper goblet squat, and find a moderate weight

Proper position and movement for hollow rocks

Metcon (AMRAP – Rounds and Reps)

5 goblet squats

5 stink bugs to plank

5 hollow rocks


Wallwalks – nose to wall

Shoulder taps

Skin the Cat (just for fun!)


Paper Run