Announcements
Yoga will be held Saturday March 23rd at 8 am
Ben Lomond CrossFit – Group Class
Warm up
2 rounds
200m run
:20 dead hang
_________
2 rounds
3-5 Scap pull up
10 Standing straight leg kick (hamstring opener)
10 Alternating jack knife
5 Hip down push up
Weighted Pull-ups (Every 3:00 x 5 sets
3-5 weighted pull ups or strict eccentric pull ups.
)
(Load up with a weight that allows for a strict pull up, and if you can’t do strict then you use a kip or jumping pull up to get over the rig and resist the eccentric contraction for 4-5 seconds.)
Go Fast, Go Big! (AMRAP – Reps)
RXConditioning:
24:00 AMRAP
400m Run
Max reps Toes to bar
Intermediate:
24:00 AMRAP
400m Run
Max reps hanging knee’s to chest
Baseline:
24:00 AMRAP
400m Run
Max reps Lying leg raise (holding onto rig or KB)
*scale to V ups of alternating V ups if can’t hang.
Scale Run to row or bike for equivalent distance if can’t run.
Cool Down (Checkmark)
1:00 Cobra hold
1:00 Couch stretch each leg