Monday 08/22/16

Behemoth CrossFit – Group Class

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Primary

Metcon (No Measure)

EMOM for 8 minutes:

Sprint 30 feet + back pedal 30 feet + sprint 60 feet
*Notes: start each shuttle run lying on the ground in the bottom of a push-up. You will finish each sprint on the opposite end of the rig. Just begin your next one there

Secondary

Metcon (3 Rounds for reps)

4x:

DB front squats x 30 seconds (55/35)

Rest 30 seconds

Box jumps x 30 seconds (24/20)

Rest 30 seconds

Burpee pull-ups x 30 seconds

Rest 30 seconds
*For this workout, work as efficiently as possible for 30 seconds, then try and sustain that rep scheme for the remaining sets. Score is lowest # of reps per movement

Accessory Work

L-Sit (60 seconds accumulated from hanging position)

Accumulate :60 in a hanging L-sit

*Notes:

Level 1: Hanging knee raise

Level 2: Hanging knee raise, one leg extended

Level 3: L-sit

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