CrossFit Belleville – Little Spartans
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