CrossFit Bel Air – WOD
Squat Warm Up (No Measure)
If you are early spending a couple mins mobilizing hips
2 min bike/row/run
Length of the Gym
Forarm to Instep
Leg Swings( in all directions)
2×10 Banded Side Step
2×10 Banded Squats
2×10 Air Squat
Back Squat (10reps Every 2 mins for 10 mins @50% (5×10))
Athletes will warm up to about 50%
5×10 in this time frame will be a challenge. Some athlete may need to stay under this percentage.
Remember quality over quantity.
Metcon (AMRAP – Rounds)
15 min clock:
100ft Farmers Carry
12 Back Extension
30m Sled Pushes 4/3 plates
This wod is not for speed but athletes should move through at their pace.
Sleds shouldn’t be really heavy move fast.
Everyone is RX so don’t worry about weight
Have Fun and Motivate Each Other