Wednesday 05/10/17

Behemoth CrossFit – Group Class

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Warm-up

A. 2 sets:

10 scapular retractions

10 band pull-aparts (pronated)

:30 goblet squat hold

:30 lateral plank/side

B. Agility work (coaches choice)

Primary

Metcon (Time)

21-15-9

Thrusters (95/65)

Box jumps (24/20)

*50m keg carry
*Notes: 50m keg carry ONLY in btw each round (2 total carries). Goal is unbroken reps, so choose a weight accordingly, but the weight should feel like a 2/10 scale. Be smart on the box jumps, understand that your legs WILL NOT be fresh coming off the thrusters. Have 100% confidence that you can elevate on top of the box height you choose even under fatigue…

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