Announcements

Good luck to members Jake W., Kyle, Brayton, Conner, Emily, Meagan, and Sheena at their competition in Idaho this weekend

Next Oly class Sept 2nd at 8 am

Ben Lomond CrossFit – Group Class

Prep 2

Spend 5-10 mins

Tissue Prep

Foam Roll: Adductors, Calf, Hamstrings, Lower Back, Glute

Band Distractions: Lats, Triceps, Shoulders

2 sets

10 Alt Dead Bugs

10 Alt Samson Stretch

5 R/L Powell Raise

:20 Squat Hold

Nicole (AMRAP – Reps)

AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)
Score pull-up reps.

Elbow/ Shoulder Health Superset (Checkmark)

3×10 Alternating Bicep curl

3×15 Banded tricep extension

Rest as needed between supersets.
13/20 RPE (move well, feel good, pump blood to muscles and joints.)