CrossFit Belleville – Little Spartans

View Public Whiteboard

Skill

Welcome Cirlce – What’s the Easter Bunny going to bring you tonight?

Skill Intro – Squats

– heels together, lazer knees, arms up

– Jack in the box squats- lower for three seconds, pause then jump up out of the squat.

Warm-up

Move and Freeze

– athletes move around the gym while the music plays. When the music stops the last person in the hoop has to roll the dice and do that number of exercises chosen by the coach.

Followed by 5 partner sprints

Skill

Squats

Equipment – med ball, kettlebell

As a group athletes will perform 5 sets of 5 squats to a med ball showing slow controlled movement and good form.

Metcon (AMRAP – Rounds and Reps)

AMRAP
3 air squats

crab walk

3 tuck jumps/box jumps

bear crawl

Game

Rock, Paper, Scissor, Steal

– One athlete from each team challenges eachother to a RPS challenge. The winner of the challenge must steal the treasure from the center and try to bring it back to their side without getting caught. If they are touched they drop the treasure where they got touched and the next pair does the RPS challenge. If the athlete doesn’t get touched then they can take the treasure back to their side.

The team with the most treasure at the end wins.