Thursday 10/06/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warmup/Dynamic Length/Specific Mobility

2. Game of Choice

3. 2-3 Rounds of

– 2 TGU/side (SB or KB)

– 8-10 ring rows + 1-second pause at top and bottom of rep

-Bar hang x max time (no more than :60)

Metcon (AMRAP – Reps)

20 minute clock:

For the first 12 minutes, perform:

EMOM for 12:

Min 2: :15 burpees to a plate

Min 3: :15 AB bike @ consistent RPM

Immediately at the 12 minute mark, in the remaining time of the 20 minutes, perform:

1x:

Tire drag x Behemoth lap

ME hollow rocks
*Notes: Pick a tire in which you can drag the entire lap without stopping. Work at an effort slightly below max effort (think about 90-95%). Get uncomfortable. Set a # for your first sets and try and hold that each time. Score will be # of hollow rocks.

Level 1: Bent knee

Level 2: Bent knee, one leg extended

Level 3: Hollow

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