Reminder no regular classes Saturday 24th.
We are holding our Barbell for Boobs fund raiser wod. See FB for sign up times and donations, times still available.
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
10 mins to get a quick warm up then we will go over some OHS form as a class.
Overhead Squat (12 mins to est OHS 3 rep)
After we go over the ohs as a class we will then set the clock for 12 mins.
You will build to a 3 rep max or athletes may focus on form at a lighter weight.
If your mobility doesn’t allow you safely ohs then you will be back squatting for sets of 10 during the 12 mins.
This is out of the rack
Back Squat (1×10 (if mobility doesn’t allow ohs))
This is for athletes lacking shoulder mobility to perform the ohs safely
4 rounds:(12 min cap)
12 Front Rack Lunges 95/65
12 Box Jumps
You may choose between the 4 rounds for time or the extra strength/accessory work.
Athletes are not doing both In the class hour.
Metcon (No Measure)
5×5 Bent Over Row(building)
5×10 Ring Push-up