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
12 mins to complete warm up.
Athletes will hit accessory work or row interval
Deadlift (5×3 @80% Overhand Clean Grip(No TNG))
After warm up athlete will have 10 mins to get warmed up to 80%
Then as a class every 2 mins for 10 mins will be 3 reps no touch n go with the overhand grip.
Metcon (No Measure)
4 x 8 ring rows
4 x 12 GHD Back Ext
4 x 30 sec Hollow Body Holds or Plank
You will move through set of each movement. Not for time but quality.
More challenging ring row have your feet elevated on a box and have your chest directly under the rings.
300/250m Row w/60 secs rest x8 (Time)
300/250m Row w/ 60 sec rest X8
Goal for rx/Plus Athletes is to have all row intervals under 60ses.
Total time including rest.