Friday 04/29/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Bar hang (hands as close as possible) x :30

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Primary

Metcon (Time)

Complete with a partner (you go, I go style):

3 rounds:

5 DB hang squat clean thrusters (50/30)

7 box jumps (24/20)

5-10-15 bear crawl + back pedal shuttle run

Rest :60, x 4 total sets
*Notes: partner 1 will complete component A, partner 2 will complete component B, partner 1 will complete component C, that is 1 round, continue for 3 total rounds. Once 3 rounds is complete, rest :60 and complete 4 total times. Score is TOTAL time*

Accessory Work

Landmine row (3 x 5)

Accessory:

3 sets:

5/arm landmine rows”

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