CrossFit Belleville – Little Spartans

Warm-up

Roxanne

New Section

Dead hang, active hange, monkey hang, longest hang. Introduce L-hold

Review Air Squat. Accumulate 90 s in the bottom of a squat

Strength/Skill

3 Rounds

Split Squat x 8 each leg

Farmers Carry x 4

Ring Row x 10

Metcon

Metcon (3 Rounds for reps)

7 min AMRAP

15 KB Swing

12 Sit-Up’s

9 WB

3 MIN REST

5min

15 KB Swing

12 Sit Up’s

9 WB

2 MIN REST

3 Min AMRAP

15 KB Swing

12 Sit-Up’s

9 WB