CrossFit Belleville – Little Spartans

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Warm-up

Welcome circle – What sport/activity are you looking forward to now that it is spring?

Skill Intro – Kettle Bell swings

Warm up –

Death by Burpees then…

2 times through

5 slow squats – 3 cartwheels

10 shoulder touches – 10 soldier kicks

5 toes to bar/knee raises- 6 Spiderman stretch

10 Supermans – 5 long jumps

Time (Time)

21-15-9-15-21

21 Kettle bell swings

21 Goblet squats

15 Kettle bell swings

15 Goblet squats

9 Kettle bell swings

9 Goblet squats

15 Kettle bell swings

15 Goblet squats

21 Kettle bell swings

21 Goblet squats

Mobility

Gymnastics

Tabata Circuit

Wall walks

Handstand kick ups

Banded pull downs -standing

Banded pull downs – laying

Rowing

Stinkbug

Game

The Secret Handshake