Monday 5/02/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Scap retractions x 10

Bar hang (hands as close as possible) x 20-30 seconds

Primary

A: Shoulder Press (5 x 4)

Every 2-2:30 for 5 sets:

A. BB press x 4

B. Wtd pull-ups x 4

*Notes: over the course of the 10 minutes, build to a tough 4 for the day

B: Weighted Pull-ups (5 x 4)

Secondary

Metcon (AMRAP – Rounds and Reps)

10:00 clock

Behemoth lap x 2

Max rounds of:

DB Man makers x 3 (50/30)

T2B x 9
*Notes:

T2B:

Level 1: Lying leg lifts

Level 2: Hanging knee raises

Level 3: K2E

Level 4: T2B

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