Ben Lomond CrossFit – Group Class

Flexibility

:30 neck stretches (lateral and front)

2 min shoulder stretch routine

Skills and Drills (No Measure)

3 rounds of:

10 heel tap kick ups to the wall youtube.com/shorts/tVer9FL-yAI (Advanced do kick up to handstand on parallettes)

:30 sec headstand hold

3- 5 sec HSPU descends

10 sec chin hold

Capacity (AMRAP – Rounds and Reps)

20 min AMRAP

25 ft. HS walk

1 SHSPU facing the wall

1 Strict pull up

25 ft. HS walk

2 SHSPU facing the wall

2 Strict pull ups

Etc….
We are working on going unbroken as long as possible, however 20 min is long so you will have to start breaking up the strict movements to keep from hitting failure.