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.