Friday 09/09/16

Behemoth CrossFit – Group Class

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Warm-up

3 sets:

:30 hamstring curls

:30 rest

:30 tuck-ups/v-ups

:30 rest

:30 natural GHR

:30 rest

:30 hollow rocks

:30 rest

*Notes: work for the entire 30 seconds and set a #. Repeat that # for the remaining portion of the workout

Primary

Metcon (Time)

Every 90 seconds for 5 sets (7:30 minutes):

10 thrusters (95/65)

30 double unders
*Notes: weight should be relatively light to allow for each set to be done no later than around 45-60 seconds.

Level 1: Rest 45-60 seconds after each set

Warm-up

3 sets:

:30 hamstring curls

:30 rest

:30 tuck-ups/v-ups

:30 rest

:30 natural GHR

:30 rest

:30 arch hold

:30 rest

*Notes: work for the entire :30 and set a #. Accomplish that # the remaining portion of the sets.

Primary

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