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
Warm up should be done quickly
EMOM will start no later then the 20 min of class
Metcon (AMRAP – Rounds)
Min1- 15/12 Cal Row
Min2- 12 Burpee
Min3- 10 wall balls 20/14
Min1- 20/16 Cal Row
Min2- 15 Burpees
Min3- 15 wall balls
Plus must complete all rounds as prescribed or it is Rx.
Rest 5 mins after EMOM.
Then 12 mins to est max snatch.
Athletes may work on some core work.
Snatch (Est 1 rep.)
Only 12 mins to build from empty bar to heavy single.
Novice athletes will just work on technique.
NO ATHLETE STARTS BEFORE THE REST PERIOD IS OVER
Metcon (No Measure)
Hollow Body Hold or Rocks
GHD Back Extensions