Friday 12th hours: morning normal, afternoon modified: 3/4/5pm only
Saturday 13th: Cupid Revenge Competition no classes.
CrossFit Bel Air – WOD
10 forearm to instep
10 Baby Elephants
10 Air Squats
10 Ring Rows
10 Lateral Lunges
Completed in 10 mins.
As a class go over Kipping for T2B/K2E (5 min)
Metcon (AMRAP – Rounds)
Odd- 7 T2B
Even- 10 Med Ball Cleans
Odd- 12 T2B
Even- 12 Med Ball Cleans
Med Ball Clean should be about technique…
Deadlift (10-8-6-4-2 (12 mins to complete all 5 sets))
Reps are to be touch n go.
Only 5 sets and athletes should build with each set. Building to a heavy double.
Novice athletes will just focus on form.
8x 30 sec on/off row (Calories)
8x 30 sec on/off row
Total cal for the 8 sprints is the score