Wednesday 07/22/15

Behemoth CrossFit – Group Class

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(No Measure)

Wrist stregthening circuit:

-Fist to fold x 15/hand

-Fist rocks back and forth x 15/way

-Knucle folds x 15/hand

-Finger tip extensions x 15/hand

Metcon (No Measure)

HSPU skill work Day 1, Week 5:

15 minutes or 5 sets:

*break athletes up into partners for these drills

A. Long hollow body hold x :10 (with feet against the wall)

B. Shoulder width bar hang x :30 (pronated grip)

C. Long hollow body hold x :10 (on the ground)

D. Shoulder width bar hang x :30 (supinated grip)

Metcon (Time)

3 rounds for time:

10 HEAVY zercher squats

20 lateral hand-walk push-ups

Beg: regular/rack assist push-ups

Behemoth lap
On one of the runs, you must take your bulgarian bag or keg. Athletes can choose which run they desire to take it on.

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