CrossFit Bel Air – WOD
-Athletes will NOT be allowed in gym until 9am
-ALL Athletes will be assigned a pull-up station by Andy, Anna or Kelly
-If you are scaling:
*using bands it is 100% fine as long as you can get in and out yourself
*Your other option is jumping pull-ups, using adjustable bars on green rig, coach will set you up.
Ab Mat sit ups will also be an option for pull ups subs
Newbies, visitors, 1st timers:
no more than “1/2 Murph” you determine the run distance but do NOT exceed 50/100/200 reps, THIS IS NOT NEGOTIABLE.
All 1st timers, visitors etc are welcome to train with us in future and must know that safe quality training and not just doing a WOD is how we do things.
Group Warm-Up (No Measure)
Follow coaches to designated area for warm up at 9:15
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
as mentioned above, a weighted vest is not mandatory, wear it IF you have one. You must be able to do everything 110% RX to use a vest. You do all in a vest or none.
If using a CFBA vest you must wear a shirt under it AND clean it after use.
If you really want a vest purchasing one for yourself is best idea