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.