Monday 11/07/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

A: Shoulder Press (3 x 2-4 + 3-sec hold overhead)

Take 15 minutes to accomplish 3 challenging sets of:

A. Shoulder press (from the ground) x 2-4 @ 10X3 (3-second hold overhead)

Immediately into…

B. Lateral pillar hold x 30/30

Rest as needed

*Notes: Find your first challenging set of presses before coupling it with the lateral pillar holds

Lateral pillar hold: Make this movement easier by birning the top leg down and in front of the bottom leg

Level 1: Plank hold on the elbow

Level 2: Plank hold on the palm

Secondary

Metcon (AMRAP – Reps)

Every 3 minutes for 12 minutes (4 sets):

Behemoth lap

WBS x ME
*Notes: pretty straight forward, score is total # of wall ball shots. Pace your run to allow you to go unbroken on the WBS 🙂 In the case you do not make the Behemoth lap in under 2 minutes, your next run is a 200m

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