Ben Lomond CrossFit – Group Class
Prep 14
3 sets
20/15 Cal Ski or Row
5/Side Over and Under (something to duck under and step over, bar or band)
5/ PVC or Band Around The World
5/Side Hawaiian Squat
Shuttle’s and Stuff (Time)
3 rounds for time:
10 x 25ft. shuttle run (out and back is 1)
20 Burpee Pull Up
30/24 Cal Row
40 Kettlebell swing (53/35lb.)
Time Cap: 28:00 minutes
Score total time. This is a long grinder on a Saturday!
Turtle Shell (Time)
4 rounds for time:
15 GHD sit up (or 25 abmat sit up)
20 V Up
Nasty, redundant ab work. Soreness will likely follow a couplet like this. Scale back if you don’t do much GHD Work.
Shoulder Accessory 1 (Checkmark)
3 rounds for quality:
10 Ring Row
10 Ring Face Pull
Move well, adjust your feet so that the difficulty for the reps is only about 12/20 and work full range of the shoulder and squeeze each rep at the highest point.