CrossFit Belleville – Little Spartans
Warm-up
Sprint and kick
Run 100m
20 jumping jacks
6 Samson Stretch
6 Push up to down dog
20 Straight jumps
20 walking lunges
Run 100m
Barbell Warm up (with PVC)
Good mornings
Elbow rotations
Back squats
Push press
Overhead squats
Front Squats
Deadlifts
Skill
Hang power snatch review
TABATA (PVC)
Hollow hold
Arch hold
Metcon (No Measure)
Open workout 21.2
3 hang power snatch
5 burpee long jumps
6 hps
5 burppee long jumps
9 hps
5 burppee long jumps
12 hps
5 burppee long jumps
15 hps
5 burppee long jumps
20 hps
5 burppee long jumps
Cool Down
Shoulders and wrists