Friday 07/22/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

10-15 minute one-arm KB skill play


Metcon (No Measure)

Every 4 minutes for 12 minutes:

20-30 one-arm KB skill (15/arm)

75-100 double unders
*Notes: Weight and skill chosen should allow for unbroken reps and finishing around 3 minutes. Score your “load” on “add performance” under the specific KB skill chosen in the workout on WODify

One-arm KB skill: athlete and coach will decide which is the best skill to utilize for the workout

Double unders:

Level 1: 150-200 single unders

Level 2: max double unders to 3 minutes

Accessory Work

50 T2B (Time)

Accumulate 50 T2B in as little sets as possible

Level 1: lying leg lifts

Level 2: hanging knee raise

Level 3: K2E

Level 4: T2B

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