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 (No Measure)
12 mins to work
Wall walks/Handstand Holds/Handstand push ups
5 wall walks
20-45 sec holds
Novice athletes may work on wall walks.
2 Rounds (20 min cap)
100 Double Unders
75 KB Swings 1.5/1
METCON will start around the 30 min mark of class.
Athletes may finish the METCON but must be under the time cap for it to RX.
Athlete may also use a heavier KB.