Bro Sesh Fri
CrossFit Bel Air – WOD
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
Bench Press (18 min clock to finish all sets(superset rows))
Build in weight with each set of 5.
First set should be at about 60-65%
Superset bench with bent over rows
Bent Over Row (superset w/ the bench press)
Choose a weight that you can keep your form solid for sets of 10.
This will be done right after each set of bench press then you rest.
Metcon (No Measure)
Barbell or DB Curls
3 sets of 8 reps
KB Side Crunch
3 sets of 12 reps each side
50 cal Bike
50 cal Row
Choose 1 Metcon-