Friday March 4th
CrossFit Bel Air – WOD
We will run normal class time style wods on Saturday. We will open at 8am to do some set up as needed and the first workout will be start approx 8:45-9am just like any other 8:30am Saturday class.
Death by 10 meters (No Measure)
Run 10 m shuttles
Each minute add an additional 10m shuttle
4-etc etc etc
Go till failure to complete all shuttles within the time limit
Coaches will draw two lines, one near green ri and one near black rig, with a distance of 33′ (~10m) between them. All athletes will go from the green rig toward the black rig and back. 1 way = 10m
When turning around, BOTH feet must cross the line, one foot CAN be planted while the other simply crosses the line in the air.
Previous record is 23 rounds by a 12 yr old!
Once you drop out spend time doing normal warm up movements and cheering on the remaining athletes!
Metcon (AMRAP – Rounds and Reps)
Friday Fun Day
15 minute AMRAP
10 push press-95/65
10m of Broad Jumps
10m of bear crawl
Athletes will be working on knees out concept during jumping and landing.
Landing should be in a correct squat position. Last broad jump- both feet cross line completely.