CrossFit Bel Air – WOD
CFBA 3 (No Measure)
400m run (rain=500m row)
-outside for the below portions of warmup
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
Split Jerk (2 sec pause in the Split )
There will be a 15 min clock which all athletes should start at the same time (approx. 15 min mark of class or after coaches instruction).
Athletes will have 15 mins to est a heavy single or spend the 15 mins focused on form.
When you catch in the split hold for 2 secs. Get comfortable in the split.
3 Rounds (12 min cap)
30 KB Swings 1.5/1
20 Box Jumps Overs 24/20
3 Rounds (10 min Cap)
30 KBS 2/1.5
20 Box Jump Overs
Must Finish Under the Cap to be Rx or RxPlus.
Scale if needed… Should be very little standing around resting but should be looking to keep moving through the workout.