Announcements

Beginner women’s CrossFit 6 week class starting up again Oct 2nd!

Ben Lomond CrossFit – Group Class

Warm Up

3 rounds for quality

Row 10/7 Cals

5 Inch worm

10 Spiderman (5 each side)

10 Kipping Swings

10 Sit ups

Big Annie (Time)

For time:

150-120-90-60-30

Double Under

50-40-30-20-10

GHD Sit up

5-4-3-2-1

Power Clean (255/175lb.)
Big play on a traditional CF benchmark. Have fun, scale accordingly. This workout is a potent workout in both volume and intensity. If Double Under volume is high for you then scale to 50-40-30-20-10 as a start, and do less volume on sit ups before scaling to an abmat. Adjust power clean weight to something that allows for challenging singles.

Recovery (Checkmark)

5:00 easy bike