Thursday 10/22/15

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 For/rev pass

– :30 sec Deadbug Hold

Gymnastics

15 Minutes to complete 3-4 rds

• 10 Deck Squats

• :40 secs Max KBS OR alternating arm KB clean

• :30 sec Band Tricep/arm

Conditioning

A: Metcon (No Measure)

3:00 min AMRAP

Partner 1

– 60 mtr Keg Carry/sprint

Partner 2

Hold Push Up Plank

:60 sec rest

3:00 Min AMRAP

Partner 1

– 10/7 Airdyne Cals

Partner 2

– Max Slamballs (Cleans)

:60 sec rest

2x Times through (15 mins)
Partners will alternate between the two AMRAPs – Groups can start at either station for equipment limitations.

AMRAP 1

Partner 1 Keg/Sprint – Carry Keg 30 mtrs, Sprint back to the bay door. Sprint first if the keg isn’t there. Partner 2 – holds top of plank

AMRAP 2

Partner 1 does 10/7 M/F airdyne cals. Partner 2 does Max Slamballs (SB cleans)

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