Tuesday 04/12/16

Behemoth CrossFit – Group Class

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Warm-up

Dynamic lengths (No Measure)

Primary

Metcon (Time)

EMOM for 10:

5-10-5 shuttle sprint @ 90%+
*Notes: Always finish through the rig on each sprint. Keep the body facing the direction it starts the entire sprint, then face the opposite direction on the next sprint. Looking for a hand touch on the line each time. Score is your lowest individual time for shuttle run.

Secondary

Metcon (3 Rounds for reps)

Secondary:

In teams of 3, perform 3 sets through:

Partner 1: :60 AB calories

Partner 2: :60 Zercher box step-ups (holding bulgarian bag) 24″/20″

Partner 3: :60 Alternating KB clean and press 55/35

Rest :60
*Notes: this is not max effort, think about working at a consistent pace (7-8/10) for the whole minute. Set a # on the first set and just accomplish that each time. Score is lowest # on each movement.

Box step-ups: try not to push too much off the standing leg, but rather the elevated foot.

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