Announcements
Yoga will be held Saturday March 23rd at 8 am
Ben Lomond CrossFit – Group Class
Warm Up (No Measure)
3:00 bike or Row
_________
3 rounds
10x hinge + squat
10 Walking lunge + overhead reach
10 Hollow Rock
10 Superman
__________
2 rounds
10 light single arm deadlift (each side)
10 step up
Pioneer (Time)
RXConditioning (RX+):
600 Step ups for time. (20’)
*one partner working at a time on step ups, in order for them to count. The other partner must be holding a 53/35lb. KB in the farmer carry position.
Intermediate (RX):
500 Step ups for time. (20’)
*One partner working at a time on step ups, in order for them to count. The other partner must be holding a 35/20. KB in the farmer carry position.
Baseline (Scale):
300 Step ups for time. (20’)
*One partner working at a time on step ups, in order for them to count. The other partner must be holding a 20/15lb.. KB in the farmer carry position.
Cool Down (Checkmark)
Banded good morning
3×20-25
Banded push up
3x max reps (-1) *not quite to failure.