CrossFit Belleville – Little Spartans

Skill

Welcome Circle

Skill Intro

Monkey Hangs – 4sets of 4

Warm-up

Wide Receiver

Highknees to medball, front roll, turn and catch a ball, sprint to the end of the gym.

Skill

Pull-up Practise

Tabata – 20 seconds of work, 10 seconds of rest

Suspended shrugs

Metcon (AMRAP – Rounds and Reps)

AMRAP
4 monkey hangs

8 deadlifts

12 lateral hops over a rope

Game

PVC Game