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CrossFit Belleville – Little Spartans

Skill

Welcome and Whiteboard- What are we doing today?

Skill Introduction

Squat- jack in the box squats

– set up for back squat

Warm-up

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)

AMRAP
3 Squats

5m of crab walks

3 tuck jumps (box jumps)

5m of bear crawl (wall walks)

Skill

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.

Game

London Bridge