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
Thruster (15 mins to est 1 rep max)
This is from the floor you may squat clean and thruster or Power Clean to thruster.
Novice athletes will work from the rack with front squat and progress into thruster.
Max Effort 90secs on/60secs off (AMRAP – Reps)
1. Wall Ball 20/14
2. KB Swings 1.5/1
3. Double Unders
4. Hand Release Push Ups
5. Air Squats
Max Effort of each movement for 90secs then 60secs rest before moving to the next movement.