CrossFit Bel Air – WOD
400m run (rain=500m row)/bike
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
Back Squat (5×5 @70%)
Warm up to your 70% (5 warm up sets)
Try to explode out the bottom of each squat.
This will be done every 2 mins for 10 mins as a class.
Not building with each set.
3 Rounds for time: 12 min time cap
20 Overhead Lungs 45/35
10 Box Jumps 24/20
20 OH Lunges 95/65
10 Box Jumps 30/24
Lunges will be stationary. Reverse or forward.