Tuesday 12/22/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Dynamic lengths

Metcon (2 Rounds for reps)

A. Every 30 seconds for 6 minutes:

10m sprint

Rest 1 minute

B. 6 sets on assault bike:

15 second sprint @ 80+/65+ RPM

45 seconds @ 50/40 RPM

Rest 1 minute

C. 6 sets:

15 second burpee sprint

45 seconds walk (sense of urgency)
Notes: The 15 seconds should be an ALL OUT SPRINT effort. Score will be 2 scores: total calories on assault bike and total burpees accumulated

Accessory Work

3 sets:

A. Ring rows x 8-10

B. Hollow hold x 30 + arch hold x 30

Notes:

-Ring rows: adjust difficulty as needed but we are looking for a tough 8-10 reps

-Hollow hold:

Level 1: Bent knee

Level 2: Straddle w/ arms at side

Level 3: Hollow hold

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