Holiday class schedule- these days ARE modified:
CrossFit Bel Air – WOD
CFBA Warm up (No Measure)
-500m Row or 400m Run
-10 forearm to instep
-10 baby elephants
– 10 Arm circles (each direction -small
-10 leg swings each direction holding post
-10 squats use post if need to maintain weight on the heels, upright torso and proper foot/leg position
– 10 dislocates
-10 ghd sit ups and back extensions
Push Press (12 mins to est 5 rep max)
Class will start on the clock together
Metcon (AMRAP – Reps)
15 Burpee Pull ups
20 KB Swings 1.5/1
8/6 Burpee Ring MU
16 Alternating DB Snatches 70/50
20sec on/40 sec off assault bike x10 (AMRAP – Reps)
Total cal is the score.
This some extra work that if you want to hit you will have to do so on your own time.
Each 20sec is meant to be a sprint.
Set custom timer on the bike.