Remember winter weather schedule changes check www.facebook.com/crossfitbelair.com
No FB account needed!
Friday 12th hours: morning normal, afternoon modified: 3/4/5pm only
Saturday 13th: Cupid Revenge Competition no classes.
CrossFit Bel Air – WOD
5 mins to complete
10 forearm to instep
10 baby elephants
10 leg swings
—-Then as a class—
20 Sec on 40 secs off rotate thru movements (16 mins 4 rounds of each)
1. Assault Bike
2. Russian KB Swings
3. Bear Crawl
4. Shoulder retraction(novice active hang from rig)
Power snatch (w/ 2 sec pause) + Hang Power Snatch (12 mins to est max )
2 sec pause will be below the knee.
Focus on flat back and shoulder over the bar.
Will go over this as a class before anyone warms up
Novice athletes will just work from the hang.
Hang Power Snatch (12 mins to work technique )
Metcon (AMRAP – Rounds and Reps)
25 Double Unders
RX/plus athletes should be thinking a round a min.