CrossFit Belleville – Little Spartans
Warm-up
Game – Octopus
Warm up
20 Jumping Jacks
10 Squats
6 Spidermans
20 Jumping Jacks
6 Samson
10 Boot Strappers
5 Burpees
Skill
DB Snatch
Ab work
40 seconds work , 20 seconds rest x2
– Flutter kicks
– Rocking plank
– Tap Crunch
– Floor thrusters
– Rolling Hollow Rocks
Metcon (No Measure)
For time
Crossfit Open 21.1 – Saturday Spartan Style
5 alternating DB snatches
5 burpees
10 alternating DB snatches
5 burpees
15 alternating DB snatches
5 burpees
20 alternating DB snatches
5 burpees
25 alternating DB snatches
5 burpees
30 alternating DB snatches
5 burpees
Cool Down
Down dog
Pigeon
90/90
Double Pigeon
Childs pose