CrossFit Bel Air – WOD
800m run(unless you have a reason not to run or novice athletes should run 400m)
10 forearm to insteps
10 knee hugs
10 baby elephants
10 lateral lunges
Cindy Warm Up
3 pull ups
6 push ups
9 air squats
5 ring rows
5 push ups
5 air squats
If you need help getting set up please grab a coach to help you.
Workout will start promptly at the 25 min mark of class.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Rx athletes should be 18 plus rounds. Elite athletes are definitely getting into the 20’s (like Chad Warner)
Ring Row instead of Pull ups. May want to think of this scale option over banded pull ups.
If you need a ball to squat please grab one to get good depth on squats.
Novice athletes should evaluate how they feel around 10 rounds if scaling.