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

Review of proper push press form with PVC

Warm-up

Crossfit Baseball

– athlete does the following movements around the bases

1st – front roll to bear walk

2nd- lunges

3rd- roving plank

home- side shuffle

athlete then must throw 3 bean bags into the hole. (Burpee penalty)

Skill

Push Press – Wall Drill

– with a PVC or empty bar, athletes stand facing the wall and perform 5 sets of 5 push presses with elbows lightly touching the wall.

Tabata- 20 seconds of work, 10 seconds rest

Push ups

Metcon (Time)

Clean and Jump
5 Rounds for time:

7 hang power cleans

3 box jumps overs

7 push presses

backpedal

Game

Clamps and Robbers