Thursday 12/14/2017

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up (No Measure)

Game of Choice

2-3 Rounds of:

– 1-3x Turkish Getups/side

– 10-20 Row Strokes

– ME Ring Rows @2121

Metcon (4 Rounds for reps)

Tabata :20 sec work/:10 sec Rest

Start at any station and perform 8 rounds at the same movement (4 mins/station) before rotating. Rest 1:00 min between rounds.

– Rowing

– Hollow holds or rocks

– KBS

– Lunges

Hollow Holds:

Maintain PPT for the entire interval. Rocking in the same progression is more difficult than holding.

Lvl 1 – Bent Knee

Lvl 2 – Straddle

Lvl 3 – Long Hollow

Lunges:

Lvl 1 – Walking

Lvl 2 – Jumping

Lvl 3 – KB Loaded

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