Ben Lomond CrossFit – Group Class
A: ALIVE lifts warm up (No Measure)
50 jumping jacks
15 banded good mornings
10 scorpions
10 roll-up v-sits
10 strict KB high pulls
15 groiners
10 strict press with empty bar
Bar shoulder stretches
B: Metcon (Time)
With a running clock
0-10:00 EMOM of
3- Thrusters 135/80
@ the 10:00 mark
4 RFT of
200 m shuttle run 50 m out and back x 2
15 KB swings 50/35
5 Burpee bar overs w/kettlebell
(Do a burpee carry KB over bar repeat)