CrossFit Belleville – Little Spartans

WarmUp

Musical Med Balls

New Section

Start with Superman/Hollow rocks

Still Working on active and dead hang. Introduce bar tap.

Circuit City (4 Rounds for reps)

20 Min Min total

4 min of work at each station. After 4 minutes of continuous work, you will have 1 minute to rest and transition to the next station where you will start again.

Count reps for every round (or meters for row)
1) Row for meters

2) Box Jump’s, Step-Up’s, Box Jump Overs

3) Ball Slam

4) KB Swing

Metcon

7: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

20 Walking Lunge

15 Sit-Up

10 Push-Up