CrossFit Bel Air – WOD
CFBA Warm-UP 2 (No Measure)
-up and back length of gym alternate direction when possible:
kick butt/high knees
-10 push ups
-10 GHD sit ups
-10 GHD Back Extensions
-10 perfect squats holding post
-10 squats without post
Bench Press (4×8)
No athlete starts before warm up is over.
*** so everyone can be in small groups on a bench***
2-4 warm up sets
Then 4 working sets of 8. Athletes may build over the sets but must be hitting sets of 8
3 rounds: (Rx cap is 10mins)
15 Pull Ups
15 Burpee Box Jumps 24/20
Burpees must be facing the box and open hip at the top.
15 Ring Rows
15 Burpees or Burpees to a lower box.