CrossFit Bel Air – WOD
CFBA 3 (No Measure)
400m run (cold weather go out the “OUT” door and in the “Enter” door
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
Chin Ups (6×3 (weighted if possible))
Palms facing you
Novice athlete may try jumping pull up into a controlled descent.
If weighted must be set of 3.
Close Grip Bench (6×5 )
2 warm up sets and then athletes may build with each set.
1000m Row (Time)
Max Effort 1000m Row
Metcon (No Measure)
Sled Pushes (5 sets)
**Down and Back**
Men- 3 plates
Women- 2 plates
This should be more of sprint and rest as needed after sets.