“Murph” May 28th start times 9am 10am and 11am
we will do 3,2,1 GO at those times, we will be open at 8:30 to get warmed up.
please register for a spot at the below link, no fees, this is a Saturday wod.
NO 1st timers, NO friends looking to try CF, sorry.
Drop ins are asked to contact Andy prior to signing up.
Any friends looking to try CF are welcome for any class during a normal day.
CrossFit Bel Air – WOD
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
200m every 2 mins x8 (AMRAP – Rounds)
200m run every 2 mins
Scaled option will be 250/200m row
200m every 3 mins
Athletes will want a longer recovery to be able to have a higher output. Not just about can you finish in 2 mins but can you maintain a faster avg through all 8 sprints.
Metcon (No Measure)
7-15 T2B (rest 1 min after each round)
3×10 Back Ext
3×20 Hollow Body Rocks or 30 sec hold
T2B pick a number of reps you can maintain for all rounds with a good Kip
Just work on your kip with a knee raise