Ben Lomond CrossFit – Group Class
Dumbbell Strength
Three sets of:
Alternating Standing Dumbbell Press x 10 reps each arm
Wide Grip Strict Pronated Grip Pull Ups x 8 reps (use band if needed)
Single Arm Ring Row x 10 reps each arm
Rest 1:30
*Score weight of DB for press
Metcon (Time)
Grab a partner – I go You go style: 12 rounds for time:
25/20 Calorie Assault Bike
15 Toes to Bar