CrossFit Belleville – Spartans Youth

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Warm-up

Welcome!

Warm up

Run 400m then…

5 burpees

bear walk length of the rig

5 long jumps

Run 200m then…

5 burpees

5 push ups

5 long jumps

Run 100m then…

5 burpees

5 sit ups

5 long jumps

Skill

10min

Handstand push ups

5 min

Swings

Metcon (AMRAP – Rounds and Reps)

Every 4min- 5 rounds

5 shoulder press

10 dumbbell squats

9 burpee box jumps

row 100m or bike 8cal

Cash Out

Max double under attempts

or single skips