Thursday 10/01/15

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.

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