Announcements

Next Oly class Sept 2nd at 8 am

Ben Lomond Battle is coming up!! Please be curtious of your team and if your not going to make please find someone to fill in for you. With that please meet up and discuss what workouts or parts of the workouts you will be doing so the comp can run smoothly. We will begin the first heat at 4pm Saturday the 9th.

Ben Lomond CrossFit – Group Class

Flexibility

2-3 min of shoulder stretch routine

youtube.com/shorts/OpOKp13xDTc

:30 sec sit and reach stretch

youtu.be/5NQL7vnUv68

1 min split stretch each leg

Strength/Skill Work (Time)

5 sets of:

10 sec L- sit on parallettes into 6 leg lifts over a medball youtube.com/shorts/ZGVncqjZ2YI

* rest as needed to be able to get all 10 sec hold on the L- sit

Then

3 sets of

1 strict pull up + 3 kipping pull ups + 5 butterfly pull up

Conditioning (Time)

3 rounds for time:

3 rope climbs

2- 50 ft. hollow body drags youtube.com/shorts/Z9rYd1hV_e0

30 crossover singles