“Murph” May 28th start times 9am 10am and 11am
we will do 3,2,1 GO at those times, we will be open at 8:30 to get warmed up.
please register for a spot at the below link, no fees, this is a Saturday wod.
NO 1st timers, NO friends looking to try CF, sorry.
Drop ins are asked to contact Andy prior to signing up.
Any friends looking to try CF are welcome for any class during a normal day.
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
Back Squat (5 reps Every 2 mins for 10 mins @70% (5×5))
50/40 Cal Bike
30 Lunges(no weight)