Wednesday 09/30/15

Behemoth CrossFit – Group Class

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(No Measure)

Glute series

KBS (3 sets of 10-12)

Kettlebell swing
3 working sets:

A. KBS x 10-12

B. 10 Partner assist hamstring curls + 10 back extensions (+ 10 second hold on final rep)

C. Push-up plank x 45 seconds

Level 2: weighted

Metcon (Time)

6:00 for max reps or for completion:

30 wall ball shots

20 burpee box jumps

10 woman makers (Renegade row + clean + thruster + lunge left + lunge right)
Goal of this workout is unbroken, so use weights and box heights that will allow for this.

Accessory Work

4 sets:

20 seconds of BB skull crushers

10 seconds of rest (bar in extended position)

20 seconds of BB floor press

10 seconds of rest (bar in extended position)

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