CrossFit Bel Air – WOD
Warm-up (No Measure)
3 min row/bike/run
Forearm to Insteps
Leg Swings in all directions
Below the Knee Banded Squats
5 Pull Up or Ring Rows
10 Push ups
15 Air Squats
Back Squat (3×10 Build with each set (15 mins to complete))
First set of 3 might be around 60-70% for most athletes
Close Grip Bench (3×10)
Focus on controlling the negative and explosively press the bar up.
Build with each set but focus on form over the weight
Super Set with KB or DB single arm row.
300/250m Row w/60 secs rest x8 (Time)
300/250m Row w/ 60 sec rest X8
Goal for rx/Plus Athletes is to have all row intervals under 60ses.