CrossFit Bel Air – WOD
CFBA Warm up (No Measure)
-500m Row or 400m Run
-10 forearm to instep
-10 baby elephants
– 10 Arm circles (each direction -small
-10 leg swings each direction holding post
-10 squats use post if need to maintain weight on the heels, upright torso and proper foot/leg position
– 10 dislocates
-10 ghd sit ups and back extensions
Metcon (AMRAP – Rounds)
20/15 cal bike
10 bench presses 135/85
—Rest about 3 mins—
Athletes will have to partner up with 3-4 athletes depending on class size.
The bike should be a sprint if that amount of calories can’t be done in a min pick a lower calorie count 16/12 or 12/10.
Match up with similar athletes and be ready to make weight changes.
If you know 10 reps will not be unbroken round 1 then you should scale back the weight.
No more then 1 rerack per round on the bench.
Metcon (No Measure)
10 bent over row
30 hollow body hold
— rest about 1 min —