CrossFit Bel Air – WOD
CFBA 3 (No Measure)
400m run (rain=500m row)
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
12 mins to complete.
Then warm up push press.
Push Press (5-4-3-2-1)
3 warm up sets to get to your 75%
First sets of 5 reps is at 75%
Then you can build over all the sets to heavy single or new 1 rep max.
Novice athletes will work to heavy single if technique is on point.
15 mins to complete
400m Run w/ 2 min rest x6 (Time)
Athletes may choose only to run intervals.
If you row choose between 300-500 meters per row.
Remember you are resting 2 mins after every 400m. So push the uncomfortable pace each round.
Total time will be the score.