CrossFit Belleville – Little Spartans
Warm-up
Plank Tag
Quick Stretch
-arm circles
– Shoulder stretch
– standing hamstring stretch
– laying low back stretch
Skill
Deadlift
-Knees behind the bar: set up
– Bum to the wall
AMRAP: Metcon (No Measure)
WOD Around the Clock
In waterfall time…
Atherosclerosis move around each station. Alternating skills, and increasing reps like the numbers on a clock.
When athlete finishes 12 they must perform 5 Burpees before continuing on.
1 push up
2 squats
3 push ups
4 squats
5 push ups
6 squats
7 push ups
8 squats
9 push ups
10 Squats
11 push ups
12 squats
5 burpees
Repeat
Mobility
Biceps