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
Warm should be about 12 mins
No one will start strict press before the 12 mins to warm up is done.
Novice athletes will be WoRK ON FORM AND NOT MAX OUT. BUILD TO HEAVY SET OR 3 reps.
Shoulder Press (18 mins to est 1 rep max then 2 sets @70%)
18 mins to est 1 rep max and then drop down to 70% of 1 rep max for 2 sets of 5-10 reps.
This is a STRICT PRESS
15-12-9 (10 min time cap)
Power Clean 115/75
Power Clean 155/105
This METCON is meant to be fast. Make sure you scale appropriately for yourself.
Time cap is there for athletes to know the intent of the METCON. Not all workouts are about completion.