Wednesday 09/23/15

Behemoth CrossFit – Group Class

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KBS (x 12-15)

Kettlebell swing
3 working sets:

A. KBS x 12-15

B. 10 Partner assist hamstring curls + 10 back extensions

C. BB skull crushers x 60 seconds max reps (hold the bar at extension to rest, goal is 30-50+)

*BB skull crushers – bar to crown and agressive arms to extension, flexing the triceps. Bar weight should at least allow for 30 reps

*Rest as needed between movements and sets. Quality over quantity

Metcon (No Measure)

3 sets of 1 minute clocks:

1. 60m keg carry

2. 50 double unders (or :35 of continuous jumping rope)

3. :15 assault bike sprint
*Rest remaining portion of the minutes, but the goal is to accomplish your work as hard and as fast as position and mechanics will allow

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