Tuesday 04/05/16

Behemoth CrossFit – Group Class

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Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Gymnastic strength (No Measure)

For quality:

8 sets:

:20 handstand hold

:10 rest

:20 hollow hold

:10 rest

Handstand hold:

Level 1: Push-up plank

Level 2: Wall walk

Level 3: Kick-up into wall

Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow


Metcon (No Measure)

EMOM for 21:

Minute 1: Assault bike calories x 10/6

Minute 2: 3 DB man makers 50+/30+

Minute 3: Keg carry x 50m (redline and back) 100+/75+
*Notes: accomplish the work within the minute as quick as you can and rest the remaining portion of the minute.

Keg carry: Row the keg into your hips and walk with it

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