every Saturday at 11:45 mobilty with Jen B. This week will be hip mobilty and will last 20-30 minutes
CrossFit Bel Air – WOD
3 min row/bike
Work on some hip/ankle mobility
10 forearm to instep
10 baby elephants
10 lateral lunges
10 GHD sit ups & back extensions
10 goblet squats
10 Russian KB swings
15 mins to complete
Front Squat (6×3 @80-85)
Every 2 mins on the clock as a class
Trying to work at 80-85% of 1 rep Max.
Metcon (AMRAP – Reps)
2 min w/ 30 sec rest
1. Burpee Box Jump 24/20
2. KB Farmers Carry 1.5/1
3. Assault Bike for Cal
Then attempt 2 min PLANK(not scored)
Every 50 feet is a rep on the farmers carry.
Must open you hips up on top of the box.
Bike get after it.
Work out will have all athletes going in order.