Thursday 09/24/15

Behemoth CrossFit – Group Class

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Warm-up

• Dynamic Lengths (crawling)

• Core Warm Up 2x thru

– 5x Inch Worms

– 10x PVC hurdle Step over (unders 2nd time)

– 15x Tuck ups

Gymnastics

15 Minutes to complete 3-4 rds

• 10 Banded GM/KBS

• 10 Glute bridges

• 10 Arch Body Lifts

Metcon (No Measure)

15 Minutes – Teams of 2 or 3

Partner A

60 Mtr loaded Sled Drag

Partner B & C

10 Plate Ground to Overhead

10 Ring Rows

10 Burpees to plate
One partner drags a loaded tire 60 mtrs – (shoot for ~:60 secs of work), while either 1 or 2 partners are alternating on the AMRAP.

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