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