Behemoth CrossFit – Group Class
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
2 sets for QUALITY:
10 scapular retractions
:30 goblet squat hold
:30 lateral plank/side
15-12-9-6-3 or 12:00, whichever comes first:
BB Thrusters (135/95)
50m keg carry in btw each round (4 total runs).
*Notes: Goal is unbroken reps, so choose a weight accordingly*
“Bar Hang” (Time)
ME bar hang
Hang on the bar as long as possible in one effort. Try to at least accumulate 2:00 after falling.