Thursday 12/28/2017

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up (No Measure)

Game of Choice or General Warm

Metcon (3 Rounds for reps)

Work individually but start at any station. Focus on smooth movement for each AMRAP and try to keep majority of breaks during prescribed rest/transition periods.

8 Min AMRAP

– 250 Mtr Row

– 10 Push Ups

2:00 sec rest/transition

8 Mins

– 10 Sit Up

– 20 WBS (20/14)

2:00 sec rest/transition

8 Min AMRAP

– 5 SA Deadlifts (L)

– 60′ Suitcase Carry (L)

– 5 SA Deadlifts (R)

– 60′ Suitcase Carry (R)
Push Ups – Should be able to perform 15+ reps at your scale.

Lvl 1 – Box/plate elevate

Lvl 2 – From the Ground

Lvl 3 – Plyo Push up

Sit Up:

Lvl 1: Anchored or Ab mat sit up

Lvl 2: Tuck Up

Lvl 3: V Up

Deadlift:

Lvl 1: Single KB (55-88/25-55)

Lvl 2: Farmer’s Handle (115/75)

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