CrossFit Belleville – Little Spartans
Warm up 3 (No Measure)
20 Mountain climbers
10 Push up
20 Walking Lunges
10 V-Rolls
20 Air squat
10 Cook Squats
Warm-up
Rob the Nest
Constable Hovingh (No Measure)
EMOM 28 (partners-7 rounds)
Min 1: Double Unders -30sec each-
Min 2: Synchro Toes to bar – 30 sec-
Min 3: Bike – 30 sec each –
Min 4: Synchro Thrusters (75/55) – 30 sec –
2 min Rest
10 minutes to accumulate
52 Strict Pull ups
One partner is working the other one is holding the bottom
of a Goblet Squat (55/35)
* 28 for his years of service
** 52 for his age
Skill
Sumo Deadlift High Pull
Deadlift
High Pull