Ben Lomond CrossFit – Group Class
Warm-up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
25 Banded Face Pulls
20 Banded Good Mornings
youtube.com/watch?v=bDa5qkChM9Y&
10 Medball Squat Cleans
OLY
Metcon (Weight)
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Squat Clean + High Hang Squat Clean + Jerk
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75%
Metcon
A: Metcon (Time)
Against a 12 minute clock:
Six rounds of:
4 Ring Muscle-Ups
6 Devils Press (50/35 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 6 rounds and total meters.
B: Metcon (AMRAP – Reps)
Max Meter Row
Core Finisher
Every minute on the minute for 12 minutes:
Station 1: 45 second Prone Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 30 second Hollow Rocks
Ben Lomond CrossFit 