CrossFit Belleville – Little Spartans

Welcome Circle- what’s on your Christmas list this year?

Skill

Skill Intro – Front rack position with PVC

Front rack stretch on the floor

Front rack drill against the wall

Warm-up

Walk the an Animal

– Inchworm

– bear crawl

– leap frogs

– crab walks

– bunny hops

– frog jumps

Tabata (AMRAP – Rounds and Reps)

Tabata Mash – Up

(20 seconds of work, 10 seconds of rest)

Athletes will alternate between each couplet

1) front squats/push ups

2) supermans/burpees
Finish with overhead plate releay

Skill

Front Squat- 5 sets of 5 reps

Game

Squat Potato