Ben Lomond CrossFit – Group Class

View Public Whiteboard

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