CrossFit Bel Air – WOD
CFBA 7 (No Measure)
400m run/ 500m row/2 min bike
10 knee hugs
10 forearm to instep
10 baby elephants
10 air squats
10 push up
10 kb swings then Goblet squat (30sec hold)
Power Snatch (5 rep TNG max )
Yes this will be touch and go.
Your weights may not be that heavy but focus on your TECHNIQUE especially when coming back down with the bar.
Novice Athletes will focus on technique (YES I KNOW I SAY THE SAME THING ALL THE TIME)
15 mins to work on Snatches.
8 x 200m w/ 60secs rest
This will be started at 35-40 min mark of class.
Score will be total time including rest.
Each 200 should be close to a sprint.
Novice athlete may run 4-8 intervals.
Bent Over Row (4×8)
If you have time before run or after the run.
Should be moderate weight nothing crazy
Gym will not stay open late for you get this done. This is just extra work