Ben Lomond CrossFit – Group Class
Warm Up
10 Shuttle runs easy pace (20 lengths x 25ft.)
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5 inch worm
10 Spider-Man
10 Straight leg high kick
10 Forward Lunge
10 Backward lunge
20 Hollow Rock
Again, More (AMRAP – Reps)
RXConditioning (RX+):
3:00 AMRAP
5 Shuttle Runs
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10 Goblet Squat (50/35lb.)
10 V Up
10 Sit Up
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2:00 REST
6:00 AMRAP
10 shuttle runs
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15 Goblet Squat (50/35lb.)
15 V Up
15 Sit Up
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2:00 REST
9:00 AMRAP
15 Shuttle runs
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20 Goblet Squat (50/35lb.)
20 V Up
20 Sit Up
Score is total reps!
Intermediate (RX):
Same work, just load adjusted to 35/20lb. Or as needed.
Baseline (Scale):
4,8,12 reps for shuttle runs
Adjusted loads 20/10lb. Or as needed.
**sub bike and row cals for similar time domains for runs.
:30 AMRAP 1
:60-:90 AMRAP 2
2:00-2:30 for AMRAP 3
Cool Down (Weight)
Landline Curtsy lunge
3×10 each leg
*Be focused on quality of movement here, control the descend of each rep so it’s slower down than up.