Announcements

Potluck + Banner Raising Ceremony this Saturday at 11:30am! We hope you can all come out! Head to our Facebook event for more details and to RSVP!

CrossFit Belleville – Little Spartans

View Public Whiteboard

Warm-up

Welcome Circle – If you were a teacher and the kids in your class wouldn’t listen to you, what would you do to get their attention?

Skill Intro – med ball front squats and measure height for wall walks

Warm up – at a moderate pace

– 10 sit ups

– inchworm

– 10 jumping squats

– bear crawl

– 10 burpees

– long jumps

– 10 DB presses (lightish)

– 3 front rolls

Skill

Working up in weight…

5 sets of 5 front squats with a med ball (find a good weight for the workout)

Metcon (Time)

Time
For TIme …

20 front squats

8 wall walks

15 front squats

6 wall walks

10 front squats

4 wall walks

5 front squats

2 wall walks

Accessory Work

Partner band assisted sprints 6 each

followed by a run to the green sign

Game

4 Corners