CrossFit Belleville – Little Spartans

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Skill

Get Started

PVC Game

Skill Intro

(Primary Camp)

– Jack-in-the-Box-Squats

* thumbs on shoulders

(Junior Camp)

– Squats: Heals on Weights

* laser knees and angry gorilla back

* thumbs on shoulders

Warm-up

Musical Move and Freeze

– move in a given way while the music is playing, when the music stops, freeze in the bottom of a squat.

Skill

Squats

(Primary Camp)

Air squats/goblet squats

– 5 sets of 5 with a 30 second rest in between each set

(Junior Camp)

Med Ball front squats

– as a group 5 sets of 5 with a 30sec rest in between each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP
Primary Camp

3 squats

crab walk

3 tuck jumps

bear walk

run back to start

Junior Camp

5 squats

10 sit ups

bear walk

3 tuck jumps

run back to start

Game

Fox and Rabbit

Squat Simon Says

Stretching