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
Deadlift (5×5 at 70% every 2 mins for 10 mins)
all sets should be the same weight. not building thru sets.
Athletes should also try to touch and go all 5 reps
This will be on the clock as a class… Should be started by the 25 min mark of class
3 Rounds (10 min time cap)
30 Double Unders
20 Ab Mats
10 Handstand Push Up
*** if you use ab mat then you need 25lbs plates for Rx***
30 Unbroken DU
20 GHD Sit Ups
10 Deficit HSPU 4/3″
*** Deficit is 45s for men and 35s for women no abmat***
Do not use competition plates.
The time Cap is tight I know!!!
10 -20 Push ups or 10 Pike Push ups or 3 wall climbs
20 ab mats
Plus is using GHDs… Rx may if there is one available. But i wouldnt recommend doing them.