CrossFit Belleville – Little Spartans
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