CrossFit Bel Air – WOD
Back Squat (5×3 Tempo Squats @60-70%)
4 sec Descent/ No Pause in the Bottom
Time under tension is more important than weight on the bar today.
10 mins to warm up back squats.
Metcon (AMRAP – Rounds and Reps)
15 Med Ball Cleans 20/14
30 Double Unders
Metcon (AMRAP – Rounds)
Optional Work(instead of Metcon)
3×10 Weighted Jump Squats (athletes choice in weight/stay above parallel and focus on being explosive)
3×10 Single Leg Deadlifts
3×10 Single DB Strict Press
3×15 Reverse DB Fly
3×15 Hip Bridges (heels on a 12″ box)