Monday 11/27/17

Behemoth CrossFit – Group Class

Warm-up

Agility ladder play time

Primary

Metcon (4 Rounds for reps)

5 sets @ sense of urgency pace:

30 seconds max distance rowing

30 seconds rest

30 seconds max push-ups

30 seconds rest

30 seconds max sandbag squats

30 seconds rest

30 seconds max ab-mat sit-ups

60 seconds rest
*Notes: work at an uncomfortable but sustainable pace for 30 seconds for the first round and set a sustainable # for the remaining portion of the workout. Try to stick to that number or as close to it as possible throughout the workout, however DO NOT exceed that number and do not exceed the pace you set out with.

Push-ups:

L1: box assisted push-ups

L2: ground push-ups

*10 ground push-ups for advancement into L3*

L3: bar dips

*10 bar dips for advancement into L4*

L4: ring dips

Sandbag squats:

L1: Medball

L2: 60

L3: 80

Metcon (No Measure)

Immediately following the final minute of rest…

W/ a partner, carry your item used for your sandbag squats for a Behemoth lap the same way you held it to squat with it
*Notes: weight cannot touch the ground on the lap, if it does, both partners have 10 burpees upon returning for each drop!

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