Ben Lomond CrossFit – Group Class
Warm up
50 Jumping jacks
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1:00 couch stretch
:30 arm across body banded shoulder stretch each arm
1:00 banded lat stretch each arm
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2 rounds
10 Scap pull up
10 Scap push up
10 Air Squat
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3 rounds
5 Medball squat clean
5 pull up
5 Double DB Deadlift
Wild West (5 Rounds for time)
RXConditioning (RX+):
5 rounds for time:
20/15 Cal Row or Bike
10 DB Clean and Jerks (50/35lb.)
15 Wallball (20/14lb.) (10/9ft.)
20 Pull Up
Rest 2:00
Intermediate (RX):
5 rounds for time:
20/15 Cal Row or Bike
10 DB Clean and Jerks (35/25lb.)
15 Wallball (14/10lb.) (10/9ft.)
20 Banded Pull Up
Rest 2:00
Baseline (Scale):
5 rounds for time:
15/10 Cal Row or Bike
10 DB Clean and Jerks (20/10lb.)
15 Wallball (10/6lb.) (9ft.)
15 Leg supported pull up or Ring Row
Rest 2:00
Cool Down (Checkmark)
Half kneeling land mine single arm shoulder press
3×12
Superset with:
Dumbbell Cuban press
3×10 (light and great form)