CrossFit Bel Air – WOD
Warm-up (No Measure)
2 min Bike/Row
– Forearm to Instep
– Baby Elephants
– Lateral Lunges
2×10 Banded(ankle) Side Step
2X10 Below the Knee Banded Squats
5 Behind the neck strict Press (OHS grip)
5 Empty Bar OHS
Overhead Squat (5-5-5-5-5)
2-4 warm up sets
then athletes will build with each set of OHS.
Must hit set of 5 before building in weight.
Back Squat (5-5-5-5-5)
This is for athlete who may not have the Mobility to do OHS.
OHS are great if you have the mobility but athletes should not be forcing it.
Metcon (AMRAP – Rounds and Reps)
30 Double Unders
25 Ab Mats
20 OH Lunges 45/35