Announcements

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

Ben Lomond CrossFit – Group Class

Warm Up

3 rounds for quality

Run 100m

5 Inch Worm

15 Banded Good mornings

10 Lateral Lunges (5 each side)

5 Air Squats

5 Squat Jumps

10 Scap Pull ups

10 Kipping swings

Breaker Breaker (AMRAP – Reps)

2 sets:

3:00 AMRAP

Burpee Box Jump + Step down (24/20)

Rest 2:00
Score is sum of reps.

Hangman (Time)

10 rounds for time:

3 Strict Pull Up

6 Kipping pull up

3 Chest to bar kipping pull up
High volume pulling session. Butterfly or kipping is allowed for these! You can break up the workout anyway you prefer!

Scale reps back before using a box for jumping pull ups or a band for assisted reps.