Winter weather communication:
Our easiest and fastest way to update members in the case of winter weather delaying the gym opening is:
You DO NOT need a facebook account to view this.
It is a tried and true way for any coach to quickly post status of the gym if there is snow or ice overnight…. other methods always seem to have issues on one end or another.
CrossFit Bel Air – WOD
Cold Warm Up! (No Measure)
5 Minute bike or row
up and back:
10 Baby Elephant
10 Fore Arm to instep
10 GHD Back ext and Sit up
20 Red band Press
Foam Roll and mobilize with remaining time
Metcon (AMRAP – Reps)
Clock will be set for 6 x 5 minute rounds.
Folks doing 100% RX and minimum of 1 round of 10/10/10 get dibs on 20# and 14# balls if busy class.
Each 5 minute round complete 3 rounds of the following, if you fail to finish 3 rounds your workout is over!
The faster you complete 3 rounds the more rest you get- we should all score at least 30 reps😉
Score is total reps-
3 Rounds of:
2 Wallball 20/14
2 Deadlift 155/115
2 Burpee over bar
Scaled- START with and maintain 2 rounds each 5 minutes, lower med ball weight and deadlift weight as needed.