Wednesday 10/12/16

Behemoth CrossFit – Group Class

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Warm-up

Calf raise series x 10-20 reps/way in warm-up, into…

Double under skills and drills

Primary

Metcon (Distance)

“Barbells for Boobs October Rewards Challenge #2”

With a 12 minute clock and in teams of 2, complete max distance on the bike:

Partner 1: Assault bike x max distance

Partner 2: 25 air squats + 50 double unders/100 single unders
*Notes: Once partner 2 completes their 25 air squats and 50 double unders, partners then switch and continue with the workout for the allotted amount of time.

Accessory Work

Optional accessory:

W/ your partner, complete 50 leg tosses (25/person) + 50 partner med ball sit-ups (both partner sit-up together each rep)

*Notes: on the leg tosses, be sure the lower back is pressed into the ground AT ALL TIMES

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