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
Shoulder Press (EMOM10 (2 strict press @70-75%))
Athletes will have 6 mins to warm up strict press about 70-75%
This will be done as a class on the clock.
Each athlete can choose their own weight but there should be no failure.
50 Cal Row
25 Burpee Box Jump Overs 24/20
50 Pull Ups
Rx/Plus should be finishing this metcon sub 10
Clean (6×2 @ 80-85% )
This is EXTRA Work and this isn’t going to be coached.
Athletes may do this before or after class.