Thursday 12/03/15

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

• 20 KBS for time

• R-side/front/L-side plank (palm)

:20-:30 secs/side move from one to the next – Advanced hold body from palms

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

Partner 1 Pacer

60 meter tire march (heavy walk)

Partner 2 AMRAP (and/or 3)

5 Push ups

7 Ring rows (pull ups)

9 Heavy slamballs/odd object clean
Teams of 2 or 3. Partner 1 is the pacer on the tire drag. Partner’s 2 (and/or 3) will perform an AMRAP until Pacer returns. Rotate thru until all partner’s have completed tire drag for 17 minutes.

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