CrossFit Belleville – Little Spartans

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Warm-up

Welcome Circle- What is your favourite thing about fall?

Skill intro –

Review squats

Intro Dead lifts with PVC

Warm up- 5 min running clock

– bear walk around rollers

– 10 lunges (5 each side)

– 10 single leg side to side hops (5 each leg)

– 3 long jumps

– 10 high knees

– 100m run

Skill

Deadlifts

Group A- working on good form and a moderate weight

5×5 alternating with single leg toe touches (no weight)

Group B- Working on good form and a moderate weight

5×5 alternating with single leg deadlifts (KB)

Metcon (AMRAP – Rounds and Reps)

AMRAP
5 toes to bar

10 kettlebell swings

15 skips

Game

Noodle Tag