Thursday 12/7/17

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up (No Measure)

1. Agility Ladder Warm Up

2 -3 Rounds of:

– Seated DB Press x10

– 10x Russian Twist/side (20x touches)

– Build into G2OH weight

Metcon (AMRAP – Rounds and Reps)

As an individual or in teams of 2, perform as many good rounds as possible in 15 Mins of:

– 10 Alt SA DB G2OH (50/35)

– 20 AB Mat Situps

– 180′ Shuttle
DB Single Arm (SA) G2OH

Lvl 1 – Clean & S2OH

Lvl 2 – DB Snatch

180′ Shuttle

– Run from 1 edge of the rig, to the middle (30′) and back, then to the other end (60′) and back.

Scale – :30 seconds of work on Rower or AB

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