CrossFit Bel Air – WOD
3min BIke or Row (you really should be going at about 75-80% of Max effort not just going through the motions)
10 of each:
– knee hugs
– close the gate
– forearm to instep
– baby elephants
– lateral lunges
– air Squats
Empty barbell warm up
– Strict Press 2×5
– Push Press 2×5
– Split Jerk 2×3 *** w/ 2 sec pause in the catch before bringing your feet back together.***
Split Jerk (EMOM10 (2 reps @50-60%))
Warm up to 50-60% this EMOM is suppose to be light so that athletes can work on there form.
There should be no failed reps today cause it is ALL ABOUT IMPROVING OUR TECHNQUE.
EMOM WILL START AT THE 25 min MARK OF CLASS.
3 rounds for time: (10 min cap)
20 KB Swings 1.5/1
20 Lighter KBS or Russian
10 pike push ups or regular push ups
If you would to scale up you may but there is no RxPlus button to click.
Overhead plate Lunges, Heavier KB and Deficit HSPU