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
Squats should be started at the 12 min mark. Be ready for the coach to get everyone started at the same time. Easier to coach that way.
Squats will be done by the 30 min mark of class.
Front Squat (5×3 Box Front Squats)
athletes should not be over 50% of max.
Today is about sitting back, pushing knees out, with knee tracking with your toes, staying on those heels and keeping chest and elbows up.
If the 12″ rogue block is to low then put a plate on the box.
With a lil pause on the box and trying to explode out of the bottom of your squat driving through your heels
Looking to reinforce the fundamentals
Remember this is a deload week.
Metcon (AMRAP – Rounds and Reps)
30 Overhead Lunges 45/35
30 Double Unders
Metcon (No Measure)
20 Hollow Body Rock
30 sec Low Plank
– 60 secs rest between rounds