Wednesday 07/29/15

Behemoth CrossFit – Group Class

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(No Measure)

Wrist strengthening circuit:

-Fist to fold x 15/hand

-Fist rocks back and forth x 15/way

-Knuckle folds x 15/hand

-Finger tip extensions x 15/hand

Metcon (No Measure)

HSPU skill work Day 1, Week 6

12-15 minutes:

A. Pass throughs + 2.5 x 10

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

C. Wall walks x 1-3

Metcon (2 Rounds for reps)

4:00 for max reps:

20 wall ball shots (heavier the better here)

20 plate OH reverse lunges

75m wtd sprint (w/ plate)

20 burpees to a plate

20 wall ball shots

2:00 rest

4:00 for max reps:

20 wall ball shots (heavier the better here)

20 burpees to a plate

75m wtd sprint (w/ plate)

20 plate OH reverse lunges

20 wall ball shots
Goal of the workout is to complete the work. If you complete the work, note the time next to your score.

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