CrossFit Bel Air – WOD
Athletes may want to spend some time mobilizing hips and ankles
– knee hugs
– forearm to instep
– baby elephants
– lateral lunges
– close the gate
– air squats
– Russian KB swing
-30 sec goblet squat
TODAY YOU WILL ONLY CHOOSE BETWEEN AMRAP OR ROW INTERVAL.
Back Squat (5×3 every 2 mins for 10)
3-5 warm up sets working up to your 75%
First set will be at 75%
Athletes may build with each set.
Set will be done as a class every 2 mins for 10 mins.
Novice athletes will be focused on technique. (box squats or wall ball for depth if needed)
Metcon (AMRAP – Reps)
10 min AMRAP
**400m run buy in**
15 Wall Balls 20/14
Plus (min 125 reps)
**800m Run Buy In**
15 Wall Balls 30/20
Only hit one of the METCONS. Remember it is about QUALITY not QUANTITY!
500m row x 4 w/ 60 secs rest (4 Rounds for time)
Select the work out on the rower. Goal is to keep each 500m row with 5 secs of each other.