CrossFit Bel Air – WOD
Warm-up (No Measure)
If there is time mobilize your hips
2 min bike/row/run
10 forearm to instep
10 baby elephants
10 Lateral lunges
10 perfect squats use the rig
5 goblet squats w/ pause
5 single kb presses per arm
10 bridges (use 12″ box)
Then get begin back squat warm up.
E2MOM should be getting started no later then the 25 min mark of class.
Coaches will demonstrate the bridges to the class
Heels on the box explosive on the way up, pause at the top and control back down.
Back Squat (5×2 @85-90% Every 2 mins for 10 mins)
5×2 will be done on the clock as a class.
Athletes will have 10 mins to warm up to 85-90% of max.
Novice athlete will focus on sets of 3-5 reps
40 cal row
30 power cleans
20 front squats
10 shoulder to overhead
Rx weight: 135/95