Meathead Monday 4/13
CrossFit Bel Air – WOD
Run Warm Up (No Measure)
15 minute to complete, reduce run distance based on time:
At least 800m up to 1 mile if time allows
10 forearm to instep
10 Baby Elephant
10 Leg swings while holding post, forward back/side to side
10 arms circles- small/med/big each direction
10 perfect air squats with post
10 squats without post-duplicate as if you were still using post, arms up high as if diving in a pool
Set up for WOD
Push Jerk (3 rep max in 15 mins)
Athletes will clean weight from the floor then 3 rep push jerk max or focus on technique (working at lighter weight)
You will only have 15 mins to est max or work on technique.
Novice athletes will work from rack if they have not worked on cleans.
Bent Over Row (3×6)
Will have 10 mins to warm up and complete bent over rows.
Remember Flat back and shoulders must stay engaged.
Metcon (AMRAP – Reps)
7 min AMRAP: