Ben Lomond CrossFit – Group Class

Warm Up

30/24 Cal Bike or Row

___________

3 rounds

10 Banded or PVC Pass through

10 Scap push up

10 Scap pull up

:20 Lateral side bridge (each side)

50ft. Single arm farmer carry (light) each side

100ft. Run (easy)

Skills and Drills (Checkmark)

Skills and Drills:

Ring muscle up skill work (goal is not to accumulate high level effort practice but

low level refinement.)

Kipping swings from rings

Kneeling ring muscle up practice with false grip

Ring Row muscle up (false grip)

Ring Row muscle up (regular grip)

High ring transition practice, low volume reps.

Kills the Cals (Calories)

RXConditioning (RX+):

Every 4:00 x 8 rounds

10 shuttle run (25ft. out and back is 1)

20 No push up burpee to pull up rig (bar should be out of reach with feet on ground)

Max cals Bike or Row

Intermediate (RX):

Every 4:00 x 8 rounds

8 shuttle run (25ft. Out and back is 1)

15 No push up burpee to pull up rig (bar should be out of reach with feet on ground)

Max cals Bike or Row

Baseline (Scale):

Every 4:00 x 8 rounds

6 shuttle run (25ft. Out and back is 1)

12 No push up burpee to pull up rig (bar should be out of reach with feet on ground)

Max cals Bike or Row

Cool Down (Checkmark)

3x 1:00 Hollow hold + banded pull down

Link: youtube.com/watch?v=xMZpXjQ0OJ4