Friday 09/08/17

Behemoth CrossFit – Group Class

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Primary

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP in 4:

5 HSPU

10 walking lunges

15 double unders

Rest 4 minutes
*Notes: take a casual approach through this workout. Intensity should be aroudn a 5-6/10 scale. You should keep a steady heart rate and consistent pace throughout the 4 minutes. All reps should be unbroken

HSPU: 10 reps of each are required to move int

Level 1: Down dog HSPU (from ground)

Level 2: Pike HSPU (toes on box, knees bent)

Level 3: Pike HSPU (toes on box, knees straight)

Level 4: HSPU

Double unders:

L1: single unders

L2: double unders

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4:

5 DB man makers (no squat)

10 sandbag squats

60m farmer’s carry (same DBs)

Rest 4 minutes
DB man makers:

L1: Push-up (push-up progression) + DB S2OH

*for this progression put your dumbbells on the box, perform 5 push-ups from your progression then 5 DB S2OH

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