Ben Lomond CrossFit – Group Class
View Public Whiteboard
Warm-up
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Perfect Stretch
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
Move through this with as little rest between movements as possible. It should take between 10-12 minutes in total.
and then …
With an empty barbell, complete:
Two sets of:
2 Tall Cleans
4 Front Squats
6 Hang Squat Cleans
Rest as needed
Strength
Metcon (Weight)
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Squat Clean
Start at 50% and build to today’s heaviest set.
Metcon
Metcon (Time)
For time:
10-8-6-4-2-1 reps of:
Wall Walks
Thrusters (135/95 lb.
Time cap: 15 minutes
Optional work
Every 6 minutes, for 30 minutes (5 sets) for times:
800-1000 Meter Concept 2 Bike Erg OR 400-500 meter Row
300-400 Meter Run (Assault Runner preferably)
400-500 Meter Row or Ski Erg
*The goal is to have at least 30 seconds of rest, so modify the distances accordingly.