Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!

CrossFit Belleville – Little Spartans

Be Silly, Be Honest, Be Kind

Skill

Welcome Circle – What is your favourite sport outside of Crossfit?

Skill Intro- Reverse lunges: proper form

Front Rack Reverse Lunge Limbo- elbows must stay above the pvc while in the front rack position. PVC gets lower each time until athletes can no longer keep their elbows above the bar.

Warm-up

Switch Drill- everytime the coach calls “switch”, athletes will switch between two movements.

Round 1- crab walk, bear walk

Round 2- lunge walk, high knees,

Round 3 – frog jumps, butt kicks

Skill

Front Squat – with bar, athletes will perform 5×5 front squats on a medicine ball

Metcon (AMRAP – Rounds and Reps)

Front Rack Countdown
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of …

front squats

push-ups

Gymnastics

Hollow Rocks

PVC banded chest pulls

Game

Hoop Hop