CrossFit Bel Air – WOD
CFBA Warm-UP 2 (No Measure)
-up and back length of gym alternate direction when possible:
kick butt/high knees
-10 push ups
-10 GHD sit ups
-10 GHD Back Extensions
-10 perfect squats holding post
-10 squats without post
12 mins to complete.
Ring Dips (Strict Ring Dips 4×8 (weighted if possible))
This is for athlete working on non-weighted dips.
All dips are to be strict.
12 min clock to complete all sets
Weighted Dips (4×8)
Athletes may build over the sets.
Strict dips and set of 8 cannot be broken.
Only record heaviest set of 8 reps.
3 rounds (20 min cap)
40 Ab Mat
20 Push Up
— 3 min Rest—
Athletes will start metcon no later then the 30 min mark of class.
Athletes should be trying to push the pace of each round because you will get 3 min rest after rounds.
Time cap includes the rest.
PUSH THE PACE AND GET UNCOMFORTABLE IN EACH ROUND.