CrossFit Bel Air – WOD
CFBA Warm up (No Measure)
-500m Row or 400m Run
-10 forearm to instep
-10 baby elephants
– 10 Arm circles (each direction -small
-10 leg swings each direction holding post
-10 squats use post if need to maintain weight on the heels, upright torso and proper foot/leg position
– 10 dislocates
-10 ghd sit ups and back extensions
Should grab barbells around the 12 min mark of class and warm up to about 60% of max back squat.
Back Squat (4×10)
First set of 10 will be at 60%
athletes may build with each set.
Novice athlete will be focused on form and technique still with sets of 10 reps.
Box Jumps 24/20 (plus 30/24)
Strict Press 95/65 (Plus 115/75)
10min time cap for plus/rx