Thursday 11/19/2015

Behemoth CrossFit – Group Class

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Warm-up

• Dynamic Lengths (hip and shoulder focused)

• Game of Choice

A: Turkish Get Up (4 Turkish Get ups (2 R/ 2 L))

• 12 Mins to complete 2-4 rds

– 4 Turkish Get ups/arm OR 4 challenging Med ball cleans

Adv: KB Bottoms up

Int: Medball

Beg: DB/Shoe

+ 5 Hard Partner Slamballs

+ :30 sec Arch Body Hold

B: Metcon (No Measure)

20 minutes shoot for 4-5 efforts.

:30 secs Max Airdyne sprint (15/10)

Max distance Farmer’s carry/Double KB front rack hold (front rack hold)- one shot

Rest as needed between efforts
1 person will work through both movements and then rest as needed. Max cals in 30 secs – shoot for 15 cals for men and 10 cals for women – then straight to max distance farmer’s carry.

Rest as needed between efforts.

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