CrossFit Bel Air – WOD
CFBA Warm-UP 2 (No Measure)
-up and back length of gym alternate direction when possible:
kick butt/high knees
-10 push ups
-10 GHD sit ups
-10 GHD Back Extensions
-10 perfect squats holding post
-10 squats without post
12 mins to warm up
Front Squat (5×3 (every 2 mins for 10 mins))
Warm up to 80-85%
We will be squatting as a CLASS ON THE CLOCK.
Novice athletes will be focused on form.
E2MOM clock will start at the 20 min mark of class.
Metcon (AMRAP – Rounds and Reps)
Death by EMOM
Burpees/Toes 2 Bar
**Scaled: Knee Raise or abmat**
1-1, 2-2, 3-3…
Athlete continues til they can’t complete reps of both movements in the min.
Metcon (No Measure)
Extra gymnastics strength
5×5-10 strict dips