Monday 07/04/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Primary

Metcon (3 Rounds for reps)

10x:

:30 ME push press

:30 rest

:30 ME KBS

:30 rest

:30 ME box jumps

:30 rest
*Notes: this is a play on the hero workout “Jack”. The goal is to work the entirety of the :30. Within that :30, accomplishing 10 reps would be ideal. The weights/heights should feel like 3-4/10. Athletes should be able to handle the weights for the entirety of the :30. Score is lowest # of reps per movement in the entire workout

Cool Down

Metcon (No Measure)

MANDATORY 3 sets:

A. Elevated cat stretch x :60

B. Seated pancake x :60 (use rig post or band to increase the stretch if needed)

C. Calf x :30/Achilles x :30

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