CrossFit Belleville – Little Spartans

Skill

Welcome new, and returing athletes! Let’s get to know eachother!

Skill Intro

Squat heel balance drill – stand with toes haning off of a plate and attempt to do a squat without letting your toes touch the ground.

Warm-up

2 rounds of:

2 forward rolls (may substitute for log rolls)

5m frog hops

5m backpedal

5m high knees

5 push ups

Skill

Front Squat- review front rack position

– using a bar athletes will perform 5sets of 5 front squats all with a moderate weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP
5 heel balance squat

5 toes to bar (knee raises)

shuttle run

Game

Time Bomb