CrossFit Belleville – Little Spartans

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Warm-up

Welcome Circle – What was the best part of your year, school/crossfit etc…?

Skill Intro – Clean and Jerk

Warm up – Run 400m then…

– Bear walk

– 10 air squats

– 2 wall walks

– Crab walk

Mobility

– Spidermans

– Samson stretch

Metcon (No Measure)

EMOM
8 min

Odd minutes – rope climbs

Even Minutes – High box, bar muscle up drills

Metcon (AMRAP – Rounds and Reps)

AMRAP
100m run

5 toes to bar

5 clean and jerks

20 skips

Game