Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – Little Spartans

Skill

Welcome Circle

Skill Intro

Strict Press- with PVC athletes will perform 5 reps

Push Press – with PVC athletes will perform 5 reps

Warm-up

Circle Run

– athletes run around the out side of a group of med balls. When they hear “freeze” called along with a location in the gym and a certain number of a specific skill to be performed there, athletes go to that location, complete the reps then return to running around the med balls.

Skill

Overhead Plate Relay- EMOM 10min

– In partners, athletes must walk with a light plate held overhead, once they reach their partner they hand off the plate and the partner walks back.

– Once both athletes are finished they are to each perform 5 jumping jacks before the minute is up.

Metcon (AMRAP – Rounds and Reps)

AMRAP
10 walking lunges

10 strict presses

10 sit ups

Game

Timebomb