Friday 5th- Ladies’ Night at CFBA-
NO 6:30PM class-
Ladies-Please feel free to bring a friend to try CF and check out the gym!
CrossFit Bel Air – WOD
Warm-up (No Measure)
3 min Bike/Row
10 forearm to instep
5 baby elephants
10 leg swings in all directions
Then get ready for short amrap before back squats.
Metcon (AMRAP – Rounds and Reps)
10 Russian Swings
10 Air Squats
10 Push Ups
Short amrap to break a nice sweat before back squats
Back Squat (EMOM10 @70-75% )
Just like we did yesterday with the strict press.
8 mins to warm up to 70-75% (no building in the EMOM)
Novice athletes will be focused on form.
Metcon (No Measure)
30 Sec on/off for 10 mins (alternating movements)
1. Wall Sit
Snatch Pull (4×2 @100-110% of 1 rep max snatch)
This is extra work like yesterday’s cleans.
This is only for experienced athletes