Ben Lomond CrossFit – Group Class
Warm Up
30/24 Cal Bike or Row
___________
3 rounds
10 Banded or PVC Pass through
10 Scap push up
10 Scap pull up
:20 Lateral side bridge (each side)
50ft. Single arm farmer carry (light) each side
100ft. Run (easy)
Skills and Drills (Checkmark)
Skills and Drills:
Ring muscle up skill work (goal is not to accumulate high level effort practice but
low level refinement.)
Kipping swings from rings
Kneeling ring muscle up practice with false grip
Ring Row muscle up (false grip)
Ring Row muscle up (regular grip)
High ring transition practice, low volume reps.
Kills the Cals (Calories)
RXConditioning (RX+):
Every 4:00 x 8 rounds
10 shuttle run (25ft. out and back is 1)
20 No push up burpee to pull up rig (bar should be out of reach with feet on ground)
Max cals Bike or Row
Intermediate (RX):
Every 4:00 x 8 rounds
8 shuttle run (25ft. Out and back is 1)
15 No push up burpee to pull up rig (bar should be out of reach with feet on ground)
Max cals Bike or Row
Baseline (Scale):
Every 4:00 x 8 rounds
6 shuttle run (25ft. Out and back is 1)
12 No push up burpee to pull up rig (bar should be out of reach with feet on ground)
Max cals Bike or Row
Cool Down (Checkmark)
3x 1:00 Hollow hold + banded pull down
Link: youtube.com/watch?v=xMZpXjQ0OJ4