Wednesday 05/18/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Warm-up (No Measure)

1x:

Sitting to squat x 10

Lateral glute mead work x 10

Banded squats x 10

Banded hip flexion drills x 10/leg

Hamstring curls x 10

Natural GHR x 10

Primary

Back Squat (3 sets of 2)

(15-20 minutes)

3 sets:

A. Back squat x 2

B. Couch stretch x :60/leg

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weight for the back squats for the workout. Make these sets as challenging as quality mechanics will allow.

Secondary

20-20-20-60 Chipper/AMRAP (AMRAP – Reps)

AMRAP in 10:

20 Russian KBS (70/45)

20 T2B

20 Push-ups

60 Double unders

20 Push-ups

20 T2B

20 Russian KBS (70/45)
*Notes: score will be total reps

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