CrossFit Belleville – Spartans Youth

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Warm-up

30 seconds each of …

burpees

inch worm

squat on the wall

then 20 seconds each of…

mountain climbers

spidermans

air squats

then 10 seconds each of…

jumping jacks

samson stretch

handstand hold or donkey kicks

10 sprints gradually increasing in speed

Skill

Toes to rings and rope climbs

Metcon (No Measure)

52 Pick up

A=Bike 8 cal or row 100m

Spades = Burpees

Clubs = Kettlebell swings

Diamonds = Sit ups

Hearts= squats

Game

RPS Attack