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.)