CrossFit Belleville – Little Spartans

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Warm-up

Welcome Circle – What are you doing on this rainy weekend?

W/Up

Jog length of the gym forward

Jog backwards

(30 seconds of each) Push ups, squats, tuck jumps, Supermans (repeat 2x’s)

Skill

Deadlifts/Air Squats

With empty bar- deadlift (flat back, shoulders back, soft knees)

Squats- (hip width, knees out, lower than 90 degrees)

Metcon (AMRAP – Rounds and Reps)

AMRAP -10min
12 Deadlifts

12 Burpee Box Jumps

12 KB Squats to med ball

Skill

Up and Overs- double stacked boxes

Game

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