CrossFit Belleville – Spartans Youth

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Warm-up

Welcome!

Row 250m then…

10 each of KB deadlifts, squat jumps, hollow rocks, squats

repeat including row

Skill

Strict Press/Push Press

Shoulder dislocates and around the world

Movement patterns with PVC

Metcon (AMRAP – Rounds and Reps)

AMRAP
3 min AMRAP

2 presses

4 push ups

6 box jumps

rest 1min repeat 2 more times

Accessory Work

Weighted wall squat 3 x 20 sec

finish with 10 sprints