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)