Thigh Day Friday 9/4/2015
Monday Labor Day hours 9/10/11am only
no open gym….
CrossFit Bel Air – WOD
Make sure to get hips/ankles mobilized with extra time warm up time.
3 min bike or row
10 forearm to instep
10 baby elephants or inchworms
10 lateral lunges
2 x 30 sec holds in goblet squat
1×10 Air Squat with 5 sec hold in the bottom.
1×10 Jump Squats
15 mins to complete warm up.
Paused Front Squat (Build to Heavy Triple (5×3))
2-4 warm up set
Then build over 5 sets for a heavy triple.
2-3 sec pause in bottom of your squat.
Novice athletes will focus on front squat form.
Metcon (AMRAP – Rounds and Reps)
10 min amrap:
20 Jumping Lunges
20 Sumo Deadlift High Pull 1.5/1
20 Ab Mat Sit Ups
Alternating lunges (no jumps)
Lighter KB SDHP