Friday- door opens 9am- we will be doing a longer challenge wod with continuous starts….. first 3,2,1 go is 9:15am!
Last time you can start is 10:15am….
Please arrive with plenty of time to warm up and get going! Exact wod will be based on weather conditions.
CrossFit Bel Air – WOD
Warm-up (No Measure)
Group Warm Up
5 Strict KB/DB Press (right arm)
5 oh single kb/db reverse Lunges (right arm overhead and right foot steps back)
5 Strict KB/DB Press (left arm)
5 oh single kb/db reverse Lunges (left arm overhead and left foot steps back)
20-30 sec Hollow Body
Push Press (15 mins to est 1 rep max)
15 mins to est max from empty barbell
21-15-9 (8 min Cap)
Box Jumps 30/24
Chest 2 Bar Pull Up