Thursday 09/10/15

Behemoth CrossFit – Group Class

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Metcon (No Measure)

:45 station/:15 transition for 5 rounds of continuous movement:

Station 1: Med ball cleans over the shoulder (moderate load)

Station 2: Assault bike

Station 3: Bent knee hollow rocks

Station 4: Ring rows
Bent knee hollow rocks – upper back and shoulders should never touch the ground on these rocks

Ring rows – palms touching chest

*20 minutes of continuous work. Intensity is recommended to stay below a 6 or 7 out of 10. Consistent and continuous pace through the whole thing.

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