Behemoth CrossFit – Group Class

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Warm-up

• Floor Joint Mob – focused hip/ankle

• Core Warm Up 2x thru

– 10x Inch Worms

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

– 10x Banded GM

Gymnastics

15 Minutes to complete 3-4 rds

• 10 Deck Squats

• :40 secs plate pinch grip

• :30 sec Band Lat stretch/arm

Conditioning

A: Metcon (No Measure)

12 minute EMOM

– 60 mtr Keg Carry (light to moderate)

– Airdyne Cals F:40-50RPM, M:50-60RPM

– Slamballs

– Elbow plank (20 seconds/side)
Work for no more than :40-45 seconds at a station and rotate to the next one. Shoot for about 60 mtrs on the keg carry – keg can be carried anyway. If this is your 4th day on, intensity should be lowered and moderated. Think restorative or active recovery.

fitness motivation

Got it!

fitness motivation

Got it!