CrossFit Belleville – Little Spartans

Skill

Welcome- How was everyone’s Halloween?

Skill Intro- Thruster

with PVC athletes will practice the following movements with perfect form

– front squat

– push press

– thruster

Skill

Welcome- How was everyone’s Halloween?

Skill Intro- Thruster

– front squat

– push press

– thruster

Skill

Welcome- How was Halloween?

Skill Intro – Thruster

– front squat

– push press

– thruster

Warm-up

Kettle bell plank relay

followed by …

high knees, long jumps, bear crawl, long jumps, slamball carry

Skill

Thruster

– athletes will perform 5 thrusters with the PVC. If form allows, athletes may add light weight.

3x5reps

Metcon

AMRAP

5 thrusters

1 forward roll

5 jumping jacks

1 wall climb or 2 kick to handstand

Game

Crows and Cranes