Monday 03/21/16

Behemoth CrossFit – Group Class

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(No Measure)

A.

2x:

Hollow roll to arch x 5

Hanging scap retractions x 10

Kip swing x 10-15

*Notes: If strength and mobility will allow, try to increase the size of your kip swing by pressing down on the bar with your lats

B.

EMOM for 9:

Minute 1: T2B x :30

Minute 2: Arch hold x :30

Minute 3: Double unders x :30

*Notes: Set a good # for yourself within the :30, repeat that for each set

T2B:

Level 1: Lying leg lifts

Level 2: Hanging knee raise

Level 3: K2E

Level 4: T2B

Double unders:

Level 1: Consecutive jumping

Level 2: Single unders

Level 3: Double under skill work

Level 4: 50+

Metcon (AMRAP – Reps)

AMRAP in 9:

3 strict pull-ups

6 burpees

18 KBS (70/45)

6 burpees
*Notes:

Pull-ups:

Level 1: rack assist

Level 2: box assist

Level 3: strict

Level 4: wtd

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