Wednesday 11/30/16

Behemoth CrossFit – Group Class

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Primary

Agility ladder drills

Secondary

Metcon (4 Rounds for reps)

5 sets:

:30 ME AB calories

:30 rest

:30 ME reverse lunges (holding a bulgarian bag)

:30 rest

:30 ME ab-mat sit-ups

:30 rest

:30 ME bar dips

:30 rest
*Notes: work at an uncomfortable but sustainable pace for 30 seconds for the first round and set a sustainable # for the remaining portion of the workout.

Bar dips:

Level 1: push-ups

Level 2: light band assist (must have 10 push-ups from the ground to go here)

Level 3: unassisted

Level 4: ring dips (must have 10 bar dips to go here)

Accessory Work

Behemoth lap KB carry (Time)

Carry a KB (70/55) in the goblet position for 400m
Carry a KB to the chest for 1 lap around the facility (55/35)

*Every drop BELOW the chest height is 3 burpees upon returning to the mats

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