CrossFit Bel Air – WOD
– Forearm to Instep
– Baby Elephants/Inch Worms
– Lateral Lunges
– Leg Swings in all directions
– Air squats
– OHS Squats w/ PVC
12 mins to get warm up completed.
No athletes will start pull ups before 12 min warm up is complete
Weighted Pull-ups (15 mins to complete 5×5)
15 mins to complete all sets of strict pull ups.
If you don’t have strict pull ups work banded or ring rows.
For athletes who have strict try to hit 5sets of 5 reps.
15 min time cap
15 Ring Dips(5/3 ring mu plus )
12 Ring Dips(5/3 mu plus)
9 Ring Dips (5/3 mu plus)
Plus will do MU instead of ring dips