CrossFit Belleville – Little Spartans

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Welcome Circle- When is your birthday? What is the best thing to do for a birthday party?

Skill Intro – Kettlebell swings

Warm up – 5 min warm up AMRAP

* jog the length of the gym

* 10 squats

* walking lunges the length of the gym

* 5 burpees

* bear crawl the length of the gym

* hollow rocks

Metcon (No Measure)

Alternating TABATA
20 seconds of work, 10 seconds of rest

– kettlebell swings

– handstand walk/bear crawl

– wall balls

– long jumps


Pistols and ring dips


Oh Snap!