Tuesday 05/30/17

Behemoth CrossFit – Group Class

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Primary

Option 1: If you’re beat up from Murph and want to just do some general movement:

Rotate through the following for the remaining portion of class:

Pass throughs x 10/10

Bent arm scorpions x 10 (5/side)

Banded hang twists x 10 (5/side)

Foam roll lower half x 2 minutes/side

Bike/row/jump rope easy for 1 minute

*Notes: Do no half ass this. Get a sweat going and move with intention. No double unders and no intensity if you are wrecked from yesterday.

Metcon (No Measure)

Option 2: If you’re feeling fine and want a little intensity:

Alternate with a partner for 3-5 sets each:

BB push press x 8 (135/95)

KBS x 16 (70/45)

Assault bike x 60 seconds
*Notes: once Partner 1 completes the 1st round, partner 2 then may begin their round. This will continue back and forth until each partner has completed about 3 or 4 rounds. Choose a loading and intensity level that will allow for all repetitions to be smooth and unbroken, sets shouldn’t take any longer than about 2-3 minutes/person

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