CrossFit Bel Air – WOD
Bike/row warmup (No Measure)
– 20 Calorie bike ride or 500m row
then 3 rounds of-
– 10 air squats
– 10 push ups
– 10 russian kb swings
10 fore arm to instep
10 baby elephants
arm circles- 10 small/meddium/ big each direction
leg swings front back side to side- 10 each leg
Overhead Squat (5×5 across (all sets at the same weight) )
10 mins to get warmed up to working weight
Every 2 mins 5 reps
Do Not Just worry about how heavy your squats are at.
Metcon (AMRAP – Rounds and Reps)
12 KB Swings 1.5/1
12 Wall Balls 20/14
This should fast and furious… Do your best not to take a break.
NO WATER BREAKS. IT IS ONLY 6 MINS YOU WILL LIVE!!!
Suggest Scaling Down if you think you will have to break on sets