Friday 05/20/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Dynamic lengths (No Measure)

Primary

Metcon (No Measure)

EMOM for 10:

Shuffle-Shuffle-Sprint
*Notes: Athletes will face the behemoth wall, they will shuffle to the right 5m, touch the cone, shuffle all the way to the left 10m, touch the cone, then sprint all the way through 10m. Face the opposite way on the next sprint.

Secondary

A: Turkish Get Up (x 1/arm)

In the remaining portion of class, cycle through FOR QUALITY:

TGU x 1/arm

60 foot farmer’s carry

TOUGH box jump x 3

*Notes: Build to a challenging final set throughout 5 sets. Move as fast or as slow as desired through this work

TGU:

Level 2: Bottoms up KB

B: Farmer’s Carry (x 60 feet)

C: Box jump (x 3 reps)

box jumps without the use of the hands
*Notes: It says lbs, but put in your height in INCHES. It will count for and read the same

Leave a Reply

Your email address will not be published. Required fields are marked *