Ben Lomond CrossFit – Group Class

Flexibility

3 rounds of:

:30 sec bridge stretch

youtube.com/shorts/KXN5ZYnhCsQ

:30 sec standing pike stretch

youtu.be/GrQ0EU21d-4

:30 sec child pose stretch

Skill Work (Checkmark)

3 rounds of:

:30 sec posterior chain hold youtube.com/shorts/qPGcAA4h5kk

10 pike box shoulder shrugs youtube.com/shorts/NUsEDfis4fs

5 kneeling to handstands youtube.com/shorts/r1RpAixhHak

Conditioning (AMRAP – Rounds and Reps)

12 min AMRAP:

5 alligators right, 5 alligators left youtube.com/shorts/kSYWLP043yE

5 (1 donkey kicks + 15 ft. HS walk) youtube.com/shorts/SRQFPGfKvw8

(1 donkey kick right into 15 ft. HS walk equals 1)

*Scale HS walk with bear crawl 15 ft.

20 alternating pistols