CrossFit Bel Air – WOD
Warm-up (No Measure)
Dynamic Group Warm Up
5 DBL KB Front Rack Tempo Squat
10 Jump Squats
15 Empty Bar Good Mornings
20 Sec Hollow Body Hold or Rock
Back Squat (Every 2:30 for 10 mins @85%)
10 mins to warm up to weight after group warm up.
Class Squats together on the clock.
3 reps every 2:30(4sets)
Metcon (AMRAP – Rounds and Reps)
10 Toes Bar (Plus: 15 Reps)