Tuesday 5/03/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Primary

Metcon (No Measure)

EMOM for 15:00

Minute 1: 120 foot keg shuttle (100+/75+)

Minute 2: 12-15 KBS (70/45)

Minute 3: 15 second airdyne sprint @ RPM 75+/65+
*Notes: You shouldn’t be working past 15 seconds on any of these movements.

Keg shuttle: Starting on your stomach, get up, sprint 60 feet to the keg, pick it up and carry it 60 feet back however desired

KBS: swing this bell overhead if you are capable but do not compromise position

Leave a Reply

Your email address will not be published. Required fields are marked *