0830 only tire partner wod
This Saturday June 20th is the Oly Seminar starting at 10am
There will only be class at 8:30am on Saturday.
CrossFit Bel Air – WOD
Wear old clothes and bring a towel, the tires are fun but a little dirty…..
CFBA 3 (No Measure)
400m run (rain=500m row)
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
Tire Flip team WOD (Time)
25 minute time cap
Score will be time, add 10 seconds for each flip not completed
Teams of 2 or 3 depending on ability and tire weight
*Flip tire- flip in a team or alternate between team members depends on size and ability, if fatigued teams can alternate more/less frequently or work together….
*after each flip jump in and out
*then both/all team members do 3 push-ups hands on tire.
Modifications will be made as needed, if technique and ability create an unsafe scenario you will do alternate exercise
PS—– every 5 minutes the teams will run a lap around the building:)