CrossFit Belleville – Little Spartans

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Warm-up

Welcome Circle- Hot chocolate or hot apple cider?

Skill Intro – Hang Power Clean with PVC

Warm up –

4 corners

7 burpees- 4 over under unders

7 Jumping Jacks- 7 toy soldiers,

7 push ups – 7 long jumps

7 squats- 3 front rolls

Strength/Skill

Hang Power Clean

Bums to the wall

Re set

above 90

Metcon (Distance)

EMOM
12 min with a partner

You Go, I GO

Even min – 7 hang power cleans

Odd min- max distance on rower

Gymnastics

Pull overs and glide kips

Game