CrossFit Belleville – Little Spartans

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Warm-up

Welcome Circle – What makes you happy?

Skill Intro – Deadlift ( KB, PVC)

Warm up – Jog 100m forwards, jog 100m backwards then…

2 rounds, 30 seconds of each

– push ups

– squats

– tuck jumps

– supermans

Skill

Burgener warm up with PVC

– Dip and drive (dip into quarter squat, then aggressive ankles knees hips and shrug)

– Elbows high and outside

– Muscle snatch (combine the first two, bring bar over head and drop under the bar in partial squat)

– Snatch land ( bar overhead, drop into quarter squat position)

– Snatch Drop ( no dip, land in full squat)

– Hang power snatch ( put it all together)

Work with a bar and add some weight – remember GOOD FORM OVER WEIGHT!!!

Metcon (AMRAP – Rounds and Reps)

AMRAP
10min

10 deadlifts

10 burpee box jumps

10 wall balls

Mobility

Lizard

Pigeon

Game

Triangle Tag