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