CrossFit Belleville – Little Spartans

Warm-up

Ab Mat Pizza

Musical Medballs

Skill

Kip Progressions

Tabata (20sec work, 10sec rest)

– Hollow hold

– Superman

– Dead hang

– Active hang

Push Press (3×2)

Athletes will warm up with 3 sets of 5 using an empty bar.
Athletes will increase weight for each set, if form allows.

Score is heaviest weight lifted.

Metcon (AMRAP – Rounds and Reps)

AMRAP: Rounds and Reps
10min AMRAP of

10 KB swings

10 Goblet Squats

10 Toe to Bar (Knee raises)

10 Ring Row

Extra Credit

5min of static stretching