CrossFit Belleville – Little Spartans
Warm-up
Everybody’s It- Fitness Dodgeball
Circle up: 2 rounds , 10-15 reps
– Samson stretch
– PVC pass throughs
– PVC overhead squat
– Sit ups
– Supermans
– Push ups (knee or wall)
Gymnastics
EMOM
Odd: 1 Rope climb attempt or 2 rope pulls
Even: 6 Single Leg Squats to a box or ball
Metcon (No Measure)
AMRAP
Row/Bike 1min
Farmer Carry 1min
Rest 1min
Repeat – 12 times
Mobility
Seated figure 4
Firelogs
Scorpion