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
15 mins to warm up.
Find a partner or 2.
Metcon (AMRAP – Reps)
Teams of 2-3
20 min AMRAP
150/120(Rx) 200/160(plus) cal Row
100 pull ups
100 push ups
100 KB swings 1.5/1(Rx) 2/1.5(plus)
100 Ab Mats
100 Wall Balls
*** if all work is completed partners will hit max cal on the rower for the remaining time of the AMRAP***
Rx/Plus during the row partners will switch every min.
Before the other partner can start rowing 3 Burpees must be completed by the partner coming off the rower.
This will continue every min til cals are completed