CrossFit Bel Air – WOD
CFBA 3 (No Measure)
400m run (rain=500m row)
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
12 mins to complete this warm up.
Back Squat (5×2 @85% of 1 rep max )
Athlete will have 10 mins to warm up to 85%
Class will squat together on the clock.
2 reps every 2 mins for 10 mins
Not building over the sets.
4 rounds (14min cap)
25 Wall Ball 20/14
25 Ab Mats
25 Unbroken Wall Ball 20/14
25 GHD Sit Ups
*** if you break up wall balls 12/10 cal Bike penalty***
Any break/drop/pause during wall balls will result in 12/10 cal bike penalty for Rx plus.