Fri 1/22/16 “When’s the Snow Coming”
Gym closing at 6:30PM Friday 22nd
please check back in morning for Saturday hours. We will most likely NOT open at 8:30am. There maybe other hours into the afternoon if conditions are safe
CrossFit Bel Air – WOD
Bike/row warmup (No Measure)
– 20 Calorie bike ride or 500m row
then 3 rounds of-
– 10 air squats
– 5 baby elephants
– 5 forearm to instep
– 5 pull ups
arm circles- 10 small/meddium/ big each direction
leg swings front back side to side- 10 each leg
Let’s warm up with some purpose and get barbells out and warm up back squat.
Back Squat (4×2 @ 90% every 2 mins )
On the clock as a class.
Athletes will have 12 mins to get warmed up to 90%
50 Double Unders
25 Wall Balls 20/14
Plus if you aren’t able to go unbroken then you have to do 5 burpees before continuing DU or Wall Balls.
Athlete must say they are going plus before starting .