Thursday 11/12/15

Behemoth CrossFit – Group Class

View Public Whiteboard

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

• :30 sec Band Tricep/arm

Conditioning

A: Metcon (4 Rounds for reps)

In teams of 2

3:30 min AMRAP

Partner 1 & 2

– Behemoth Lap Buy in

Then Max Odd object to shoulders

:90 sec rest

3:30 Min AMRAP

– 60 Wallballs buy in

Then Max Airdyne Cals

:90 sec rest

X 2 (20:00 mins)
Partners will perform buy in (both run/split 80 WBs however) – Groups can start at either station for equipment limitations. Score max reps each round (4 scores).

AMRAP 1

Both partners will run together and the perform max ground to shoulder in remaining time.

Beg: slamball

Int: Bulgarian Bags

Adv: Kegs

AMRAP 2

Perform 80 WBs as a team (only one working at a time), then max airdyne cals in remaining time.

Leave a Reply

Your email address will not be published. Required fields are marked *