CrossFit Belleville – Little Spartans

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Warm-up

Welcome- Attendance

Mixed TABATA

– Ab Mat sit up, lunges, skip, plank shoulder touches

Skill

Pull up

– Kipping drills

* relaxed hang (30sec)

* engaged hang (30sec)

* kipping drills

* hollow hold

* Superman hold

* jumping pull ups

* ring rows

Metcon (AMRAP – Rounds and Reps)

12-9-6-9-12

– pull up option

– shoulder press

– DB squat

– run 200m

Cash Out

3 rounds max plank hold

followed by …

max sit ups in 1min