CrossFit Bel Air – WOD
Close Grip Bench (4×3 at your 5 rep max from last week)
Class will come together at the 10 min mark of class and partner before anyone starts to bench.
Bench will be done by 30 min mark of class (so no 5 min rest between sets)
Metcon (No Measure)
10 Weight Box Step ups 20/16
5-10 Ring Dips(strict if possible)
15 Hip Bridges (use 12″ box)
30-45 sec Plank
This is meant to be choose one but if you have time or want to both make sure you come in early enough to get everything done.
6:30pm class will have to choose either or on this.
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.