Behemoth CrossFit – Group Class

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EMOM for 10:

“get-up” sprint 30 feet + back pedal 30 feet + med-ball sprint 60 feet (20/14)

*Notes: start each shuttle run lying on the ground in the bottom of a push-up. Upon returning from your back pedal you will pick-up a medicine ball and sprint with it 60 feet (length of the rig).


“Tabata air squats” (AMRAP – Reps)

8 sets:

20 seconds of ME air squats

10 seconds of rest
*Notes: Score will be lowest # of reps throughout the workout. Goal is to pick a # that is challenging and uncomfortable yet sustainable and try to hold that throughout the entire workout. Movement quality > speed of repetition, remember that

Air squats: Everyone will use a medicine ball to squat to. If the med ball is too low, elevate it onto 15lb bumpers to find the appropriate height. See some reccomended scores below

L1: 10-15

L2: 15-18

L3: 20+

fitness motivation

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fitness motivation

Got it!