Tuesday 05/31/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Primary

Metcon (No Measure)

Option 1: If you’re beat up from Murph and want to just “move”

5 sets:

Pass throughs x 10/10

Table top rocks x 10

Bar hang x :30

into…

4 sets:

Goblet squat hold x :30

Couch x 2:00/leg

into…

3 sets:

Calf/achilles x 30/30 (elevate toe onto a 25-45lb plate)

Elevated toe fwd fold x 30/leg

Leg swings x 10 fwd/10 lateral

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

Alternate with a partner for 3-4 sets each:

BB push press x 8 (135/95)

KBS x 16 (70/45)

Assault bike x :60
*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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