Announcements

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

Ben Lomond CrossFit – Group Class

Warm Up

3 rounds for quality

Bike 10/7 cals

10 Banded pass throughs

10 Banded Pull a parts

10 Scap push ups

10 Reverse lunges (5 each leg)

Power Snatch (Power Snatch 4×3
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps)

Every 2:00 x 4 sets

Execute 3 power snatches as singles.

Start at 50% and make small jumps each set to keep reps fluid and snappy.

Over the Uppy (2 Rounds for time)

2 sets for time:

30 Alternating DB Snatch (70/50lb.)

30 Kipping HSPU

30/22 Fan Bike

Rest 3:00
Score each round’s time. Scale load for the DB and HSPU if volume is too great or the amount of reps will take longer than 3:00 on either.

Successory (Checkmark)

3×12

Single arm Dumbbell bent over row

+

3×20

Hollow Rock

Rest as needed between sets.