Announcements
Next Oly class Sept 2nd at 8 am
Ben Lomond Battle is coming up!! Please be curtious of your team and if your not going to make please find someone to fill in for you. With that please meet up and discuss what workouts or parts of the workouts you will be doing so the comp can run smoothly. We will begin the first heat at 4pm Saturday the 9th.
Ben Lomond CrossFit – Group Class
Flexibility
2-3 min of shoulder stretch routine
youtube.com/shorts/OpOKp13xDTc
:30 sec sit and reach stretch
youtu.be/5NQL7vnUv68
1 min split stretch each leg
Strength/Skill Work (Time)
5 sets of:
10 sec L- sit on parallettes into 6 leg lifts over a medball youtube.com/shorts/ZGVncqjZ2YI
* rest as needed to be able to get all 10 sec hold on the L- sit
Then
3 sets of
1 strict pull up + 3 kipping pull ups + 5 butterfly pull up
Conditioning (Time)
3 rounds for time:
3 rope climbs
2- 50 ft. hollow body drags youtube.com/shorts/Z9rYd1hV_e0
30 crossover singles