please get your jump ropes. We have yet to find a permanent storage solution so please keep them in your bag or car.
Many of the ropes actually belong to CFBA but we do not want to label them with CFBA until we are sure everyone got their personal ropes out of the pile.
Any ropes left behind after this week will be labeled CFBA and used by newbies who do not have ropes yet.
CrossFit Bel Air – WOD
CFBA 7 (No Measure)
400m run/ 500m row/2 min bike
10 knee hugs
10 forearm to instep
10 baby elephants
10 air squats
10 push up
10 kb swings then Goblet squat (30sec hold)
This warm up should be done in 15 mins
Athletes should be warming up deadlifts and ready to hit the every 2 mins with the class by 25 min mark of class.
So get in and warmed up.
Deadlift (3 reps Every 2 mins for 12 mins (6×3))
Warm up to your 80-85%
Class will deadlift together on the clock.
First 3 sets will be at 80-85% then athletes may build on the last 3 sets.
Burpee Pull Up
KB Swings 1.5/1
12 min time cap