Gentlemen! Register for our 3rd Annual MoBro Battle with proceeds going towards Movember. New this year: Scaled and Rx Division! November 25th

CrossFit Belleville – Little Spartans


Welcome and Whiteboard- What are we doing today?

Skill Introduction

Squat- jack in the box squats

– set up for back squat


Musical Move and Freeze

– athletes will move around the gym while the music plays.

– when the music stops athletes will freeze in the bottom of an air squat.

Metcon (AMRAP – Rounds)

3 Squats

5m of crab walks

3 tuck jumps (box jumps)

5m of bear crawl (wall walks)


Air Squat/Goblet Squat

– 5 sets of 5 perfect air squats with a 1 minute rest in between each set.

* older athletes may use a KB and increase weight as form allows.


London Bridge