Thursday 1/4/2018

Behemoth CrossFit – Group Class

Warm-up (No Measure)

A. Game of Choice

B. 2-3 Rounds of:

– 5 Bottom Up KB Press + 60′ Carry/arm

– 5-10 Challenging Push Ups

– 20-30 Calf raises – :60 sec jump rope skill play
Push Ups:

Lvl 1 – Box or Plate Elevated (fewer than 1 from Ground)

Lvl 2 – From Ground (fewer then 10 from Ground)

Lvl 3 – Bar Dips (10+ from Ground)

Lvl 4 – Ring Dips (10+ Bar dips)

Metcon (Time)

For time (15 min cap):

Individual or in teams of 2 – Perform unbroken sets of

5-10-15-20-25-20-15-10-5

– KBS

– Double Unders

– Ab Mat Sit Ups
Work must be performed in order. 5 KBS, 5 DU, 5 Sit Ups, 10 KBS, 10 DU, 10 Sit Ups, 15…

If set is broken it must be repeated. In teams of two, perform work ABA style through the whole.

Double Unders:

Lvl 1 – 2x Single Unders

Lvl 2 – Unbroken 5-10 Double Unders

Lvl 3 As written.

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