Announcements

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

Ben Lomond CrossFit – Group Class

Warm Up

3 rounds for quality

1:00 jump rope skills

10x Standing high knee pull into chest (5 each)

10 High knee side pull (5 each)

10 Spiderman (5 each side)

10 Straight leg kick (5 each)

10 Scorpion

10 Toe pops (light jump from toes with slight knee bend, right when you land jump again, should feel similar to jumping rope but a much higher effort resulting in a higher jump)

Seal Breaker (AMRAP – Reps)

3 rounds for reps/cals:

1:00 Bike

1:00 Row

1:00 Run or Double Under

1:00 Rest
Try to build intensity throughout each round.

Trapt (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Front Squat (165/115lb.)

5 Bar muscle up
Today is a nasty open style metcon. No real place to hide and it will start metabolic and stay metabolic unless bar muscle ups are a problem for you. Scale the weight on the squats to something that you can do unbroken for several rounds, take the bar form the floor.

Finisher (Checkmark)

3×5 GHD Back Extension.

Recovery (Checkmark)

5-10 minute easy bike.