Tuesday 07/05/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Primary

Metcon (No Measure)

EMOM for 12:

Minute 1: Assault bike x :30 @ RPM of 70/60

Minute 2: 8-10 burpees to a plate (25)

Minute 3: 60 feet walking lunges
*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for as much of the :30 as possible

Assault bike: don’t let this station ruin your workout

Burpees: move fast to accomplish these reps

Walking lunges:

Level 2: hold your plate overhead

Immediately into

Metcon (AMRAP – Reps)

Secondary:

Alternate with a partner for 8 minutes:

Sandbag/leg carry x 60 feet

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