CrossFit Bel Air – WOD
Run Warm Up (No Measure)
1 mile if time allows, at least 800m run
10 forearm to instep
10 Baby Elephant
10 Leg swings while holding post, forward back/side to side
10 arms circles- small/med/big each direction
10 perfect air squats WITH post
10 squats without post-duplicate as if you were still using post, arms up high as if diving in a pool
Set up for WOD
800m RUN in the warm up not a mile.
Thank you Mr Rowley
AMRAP or Strength
Metcon (AMRAP – Rounds and Reps)
3 Rope Climbs
Runs count as rep (you’re welcome)
6 rope subs or 10 ring rows
4 wall climbs
If you would rather just hit the strength and not metcon that’s ok
Class metcon should start no later then 25min mark of class.
Bench Press (5×5)
This is if you do t want to hit class amrap…
5×5 bench press working @70-75%
Bent Over Row (5×5)
This will follow after 5×5 bench.
Athletes may build over the 5 sets.