CrossFit Belleville – Spartans Youth

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Warm-up

Timebomb

Tabata

20 seconds of work, 10 seconds of rest

Rounds 1-3

sit ups

rest

plank

rest

Rounds 4-6

high knees

rest

burpees

rest

Skill

Monkey hangs

pull up drills

kipping

Metcon (No Measure)

Climber
1, 2, 3, 4, 5….

continue adding one rep of each skill until the time is up.

KB Deadlift

KB Swing

Shoulder press

Front Squat

Burpee

Mobility