Announcements

Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – Little Spartans

View Public Whiteboard

Warm-up

Welcome Circle- would you rather go skiing or go to a water park? Why?

Skill intro

Thrusters

Warm up

5 min AMRAP

agility ladder

5 push ups

10 backwards lunges

10 squats

3 cartwheels

10 sit ups

5 burpee long jumps

10 light KB swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 8
21-15-9

Thrusters

Push ups

Once you finish 9 you start counting down again … 21-15-9 until time is up

Skill

KB and DB snatches

Game

Pirates of the Caribbean