Ben Lomond CrossFit – Group Class
Warm up
Warm Up:
3 rounds
7/5 Cal Row or Bike
20 Shoulder tap
________
2 rounds
1 Wall Walk
5 Strict hanging leg raise or Toe to bar (strict)
5 Kipping Swing
5 kipping knees to chest
Push Press (In 12:00 Build to a heavy set of 3 Push press!)
Push Press (IN 12 MIN Find your 1RM)
Hands to the Sky! (AMRAP – Rounds and Reps)
RXConditioning (RX+):
12:00 AMRAP
3,6,9,12,15,
Double DB Push press (50/35lb.)
Toes to bar
Intermediate (RX):
12:00 AMRAP
3,6,9,12,15,
Double DB Push press (35/20lb.)
Hanging leg raise/ Knee’s to chest
Baseline (Scale):
12:00 AMRAP
3,6,9,12,15,
Double DB Push press (20/10lb.)
Lying leg Raise (hold to rig or KB overhead)
Cool Down (Checkmark)
Lateral Bridge Rotation
3×10 each side (unweighted or with DB of choice)
Goal is to really reach free arm as far under body as possible each rep.