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
Deadlift (3×2 @ 90% every 2:30 (as a class on the clock))
No have a barbell out before the 10 min mark of class please.
Deadlift (Max Effort TnG set @60%)
No pause at the bottom or regrip.
You should be under constant tension with your core engaged.
Metcon (AMRAP – Rounds)
40 sec on/20 sec off
Min1- Cal Row
Min2- Box Jumps 24/20
Min3- Wall Sit
Metcon (No Measure)
3×10 Front Rack walking lunges
3×15 KB Swings Russian
3×20 Ab Mat sit up (w/ weight bball finish over head)
*** rest about 60 secs after each set***