Remember winter weather schedule changes check www.facebook.com/crossfitbelair.com
No FB account needed!
Friday 12th hours: morning normal, afternoon modified: 3/4/5pm only
Saturday 13th: Cupid Revenge Competition no classes.
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
12 mins to complete warm up
8 mins to warm up push press.
Push Press (6 set to build to a heavy 2 rep)
Athletes will have 8 mins warm up to 75%
The 6 sets will be done as a class every 90 secs for 9 mins.
Athletes will try to build with each set.
AMRAP6 3,6,9,12… Deads/HSPU (AMRAP – Reps)
Ascending Ladder 3,6,9,12…
No Scaling up on this one. I want to see how people attack this couplet.
Lighter or KB deadlift